Notes about the schedule:
Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cross-training activity (e.g., biking, swimming, elliptical trainer) at moderate effort for 45-60 minutes. You should also do 15-20 minutes of strength-training, either using machines or body weight exercises, focusing on your lower body and core. You can do another 15 to 20-minute strengthening session on Wednesdays, when you do an easy paced run.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for fast 10K racing. Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard".
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) at your 5K race pace, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would be four 400s at 5K pace, with a 400 m recovery in between. For 800 meter (2 laps around most tracks) workouts, run 800 meter at your 10K race pace, and then recover by jogging or walking 400 meters.
Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles build and repair themselves during your rest days. So if you run every day , you won't see much improvement. Fridays are a good day for rest because you'll have just done your speed workout on Thursday and the next day is your longest run of the week.
Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.
You can switch days to accommodate your schedule. Just make sure you don't do two speed workouts in a row.
10K Advanced Training Schedule
|1||CT or Rest||4 x 400 IW||3 m run + strength||35 min tempo||Rest||6 m run||30 min EZ|
|2||CT or Rest||4 x 800 IW||4 m run + strength||40 min tempo||Rest||7 m run||35 min EZ|
|3||CT or Rest||6 x 400 IW||4 m run + strength||6 x hill repeats||Rest||8 m run||35 min EZ|
|4||CT or Rest||6 x 800 IW||4 m run + strength||40 min tempo||Rest||9 m run||40 min EZ|
|5||CT||8 x hill repeats||5 m run + strength||45 min tempo||Rest||6 m run||40 min EZ|
|6||CT or Rest||6 x 800 IW||5 m run + strength||40 min tempo||Rest||8 m run||45 min EZ|
|7||CT or Rest||6 x 400 IW||4 m run + strength||40 min tempo||Rest||8 m run||45 min EZ|
|8||CT or Rest||5 m run||30 min tempo run||3 m run||Rest||Rest||10K Race!|