The 10k:
The 10k scehdules are an extension of the 5k schedules, but also a bridge to longer races, such as the half marathon. You’ll find these challenging but reasonable for all groups of runners! Before purchasing you should understand that these risks are possible!
The Beginner:
This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date.
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 4 milesRefer to pace chart for appropriate pace. | Fartlek:1 mile @ easy 1-2 pace. 10×1 minute hard (95%) with 1 minute easy. Cool down 1 mile. ~5 miles total | Day Off or Cross Train | Warm up 1 mile @ Easy 1 paceThreshold: 3 miles @ ½ marathon paceCool down 1 mile @ Easy 1 pace | Day Off or Cross Train | Easy 4 milesRefer to pace chart for appropriate pace. | Easy 6 miles @ Easy 1 to Easy 2 pace on intensity chart.Week Total: 24 miles |
The cost of this training program is $14.95 and includes 12 months access to members only content and coach email support!
The Intermediate:
This schedule is 12 weeks in length with a focus on racing a few times at the end of the training block. This is a great option for someone who likes to race and wnats to improve on their performance.
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 7 miles @ Easy 1-2 pace | Speed:Warm up 1 mile5x1k @ 10k pace w/600 jog recoveryCool down 1 mileTotal:7 miles | Off Day or Cross Train | Tempo: warm up 2 miles, 4 miles @ ½ marathon pace, cool down 2 miles.7 miles total | Easy 5 miles @ Easy 1-2 pace | Easy 7 miles @ Easy 1-2 pace.Finish run with 6×10 second striders | “Long” 10 miles @ Moderate PaceWeekly Total: 44 miles |
The cost of this training schedule is $14.95 and includes 12 months access to members only content and coach email support!
The Advanced:
The advanced training schedule is designed for the competitive runner looking to race well over the course of a racing season, but more importantly, run fast! This is a 13week, 10k specific training schedule.
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Speed:Warm up 2 miles, 5x1k @ goal 5k pace, with 400 jog recovery, cool down 2 milesTotal: ~8 miles | Easy 8 miles @ Easy 1-2 pace | 10 miles @ moderate pace | Easy 8 miles @ Easy 1-2 pace | Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Long 14 miles @ Easy 1-2 paceWeekly total: 64 miles |
The cost of this training schedule is $14.95 and includes 12 month access to members only content and coach email support!
The Elite:
This training schedule is designed for a high level athlete. The person using this may be looking to qualify for a certain track meet or even a high level road race.
Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDA | SATURDAY | SUNDAY |
| Week 5:Easy-Moderate 10 milesFinish w/ 8×10-15 second striders
|
Speed: Warm up 3 miles. 16×400 @ 5k pace with 400 jog recovery. Cool down 3 miles.Total: 12 miles | Easy 1-Easy 10 miles | Tempo: warm up 3 miles, 6 miles @ marathon pace, cool down 3 milesTotal: 12 miles | Easy 1-Easy 12 miles | Long (Easy to Moderate) 18 miles | Easy 12 milesWeekly Total:86 miles |
This training schedule costs $14.95 and includes 12 month access to members only content and coach email support!