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When & Where: The Training Program will begin on August 21st Saturdays: 8 A.M. at RIVERVIEW PARK What: The program is designed to help you complete the 10K distance, or help you imprve your time. You will be able to pick between the BEGINNER, INTERMEDIATE or ADVANCED program. Application: Click here for the print and mail application BEGINNER | WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | | 1 | Rest or CT
| 1.5m run race pace
| CT or 1.5m run EZ
| 1.5m run
| rest | 2m run
| 20min EZ | | 2 | Rest or CT
| 2m run race pace
| CT or 1.5m run EZ
| 2m run
| Rest | 2.5m run
| 25min EZ
| | 3 | Rest or CT | 2m runrace pace
| CT or 1.5m run EZ
| 2m run
| Rest | 2.5m run
| 30min EZ
| | 4 | Rest or CT
| 2.5m run race pace
| CT or 2m run EZ
| 2m run
| Rest | 3m run
| 30min EZ
| | 5 | Rest or CT
| 2.5m run race pace
| CT or 2m run EZ
| 2m run
| Rest | 3.5m run
| 35min EZ
| | 6 | Rest or CT
| 2.5m run race pace
| CT or 3m run EZ
| 2m run
| Rest | 3.5m run
| 35min EZ
| | 7 | Rest or CT
| 3m run race pace
| CT or 3m run EZ
| 2.5m run
| Rest | 4m run
| 40min EZ
| | 8 | Rest or CT
| 3.5m run race pace
| CT or 4m run EZ
| 2.5m run
| Rest | 4.5m run
| 40min EZ
| | 9 | Rest or CT
| 3.5m run race pace
| CT or 4m run EZ
| 3m run
| Rest | 5m run
| 40min EZ
| | 10 | Rest or CT
| 4m run race pace
| CT or Rest | 2m run
| Rest | RACE! | Rest |
LOOK BELOW FOR LEGEND AND RACE PACE GUIDE INTERMEDIATE | WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | | 1 | CT or 1.5m EZ | 3m 2/100mt | CT or 3m EZ
| 2.5m race pace
| Rest or CT | 3m | 30min EZ
| | 2 | CT or 1.5m EZ
| 3m 2/100mt
| CT or 3m EZ
| 3m race pace
| Rest or CT
| 3.5m | 35min EZ
| | 3 | CT or 2.5m EZ
| 3m 2/100mt | CT or 3m EZ
| 3m race pace
| Rest or CT
| 3.5m | 35min EZ
| | 4 | CT or 2.5m EZ
| 3.5m 3/100mt
| CT or 4m EZ
| 3.5m race pace
| Rest or CT
| 4m | 40min EZ
| | 5 | CT or 2.5m EZ
| 4m 3/100mt
| CT or 4m EZ
| 3.5m race pace
| Rest or CT
| 4.5m | 40min EZ
| | 6 | CT or 3.5m EZ | 4m 5/100mt
| CT or 4m EZ
| 4m race pace
| Rest or CT
| 5m | 45min EZ
| | 7 | CT or 3.5m EZ
| 4m5/100mt | CT or 4m EZ
| 4m race pace
| Rest or CT | 5m | 45min EZ | | 8 | CT or 4m EZ
| 4.5m 6/100mt
| CT or 5m EZ
| 4.5m race pace | Rest or CT
| 6m | 45min EZ
| | 9 | CT or 4m EZ
| 4.5m 6/100mt
| CT or 5m EZ
| 5m race pace
| Rest or CT
| 7m | 45min EZ
| | 10 | CT or 2m EZ
| 3m EZ
| Rest | 3m EZ
| Restor CT
| RACE! | Rest |
LOOK BELOW FOR A LEGEND AND RACE PACE GUIDE
ADVANCED | WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | | 1 | CT or 1.5m EZ
| 4/400mt I
| 3m | 30min tempo
| Rest or CT
| 4m | 30min EZ
| | 2 | CT or 1.5m EZ
| 5/400mt I
| 3.5m | 35min tempo
| Rest or CT
| 5m | 35min EZ
| | 3 | CT or 2.5m EZ
| 5/400mt I
| 3.5m | 35min tempo
| Rest or CT
| 5m | 35min EZ
| | 4 | CT or 2.5m EZ
| 6/400mt I
| 3.5m | 35min tempo
| Rest or CT
| 6m | 35min EZ
| | 5 | CT or 2.5m EZ
| 7/400mt I
| 4m | 40min tempo
| Rest or CT
| 6m | 40min EZ
| | 6 | CT or 3.5m EZ
| 8/400mt I
| 4.5m | 40min tempo
| Rest or CT
| 7m | 40min EZ
| | 7 | CT or 3.5m EZ
| 8/400mt I
| 4.5m | 40min tempo
| Rest or CT
| 7m | 40min EZ
| | 8 | CT or 4m EZ
| 8/400mt I
| 4.5m | 40min tempo
| Rest or CT
| 7.5m | 45min EZ
| | 9 | CT or 4m EZ
| 6/400mt I
| 4m | 40min tempo | Rest or CT
| 8m | 45min EZ
| | 10 | CT or 2m EZ
| 3m run
| 40min tempo
| 3m run
| Rest or CT
| RACE! | Rest |
LOOK BELOW FOR A LEGEND AND RACE PACE GUIDE LEGEND: EZ= easy pace CT= cross training, or any aerobic activity which is not running Tempo= 5K race pace, or 5 to 10 seconds faster than 10K race pace I= Interval pace, or 5 to 10 seconds faster than 5K pace
PACE
| 10K TIME
| 4:30
| 27:57
| 5
| 31:04
| 5:30
| 34:10
| 6
| 37:16 | 6:30
| 40:23
| 7
| 43:29
| 7:30
| 46:36
| 8
| 49:42
| 8:30
| 52:48
| 9
| 55:55
| 9:30
| 59:01
| | 10 | 1:02:08 | | 10:30 | 1:05:14 | | 11 | 1:08:21 | | 11:30 | 1:11:27 | | 12 | 1:14:33 | | 12:30 | 1:17:40 |
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