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Hi ,
It looks like you're using an ad blocker.

The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch

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10k Training Plan

10K Faster Road Racing (2014 Edition) 30-42 Miles Per Week

Pfitzinger & Latter

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	6mi 6 Miles 6 x 12sec uphill followed by 6 x 100m strides	8mi Endurance 8 Miles		Intervals 7mi 3 x 8 mins LT Intervals (3 min jog recovery)		9mi Endurance 9 Miles
Week 2	Intervals 6mi 6 Miles 2 sets of 4 x 200m @800m-1m race pace (jog 200m recovery and 4 mins between sets)	8mi Endurance 8 Miles		Intervals 8mi 10 Min LT Interval (3 min jog recovery) 10 Min LT Interval (3 min jog recovery) 1 x 8 Min LT Interval		10mi Endurance 10 Miles
Week 3	7mi 7 Miles 6 x 12sec uphill followed by 6 x 100m strides	9mi Endurance 9 Miles		Intervals 8mi VO2 Max 6 x 3min Uphill @ 3k-5k race effort (jog downhill recovery)l		10mi Endurance 10 Miles
Week 4	Intervals 7mi 7 Miles 2 sets of 4 x 200m @800m-1m race pace (jog 200m recovery and 4 mins between sets)	7mi General Aerobic 7 miles		7mi General Aerobic 7 miles		9mi General Aerobic 9 miles
Week 5	7mi 7 Miles 6 x 12sec uphill followed by 6 x 100m strides	9mi Endurance 9 Miles		Intervals 8mi VO2 Max 5 x 1k @3-5k Race Pace (jog 50-90% interval time)	Recovery Run 3mi 3 miles recovery	10mi Endurance 10 Miles
Week 6	Intervals 8mi 8 Miles 2 sets of 5 x 200m @800m-1m race pace (jog 200m recovery and 4 mins between sets)	9mi Endurance 9 Miles		Intervals 8mi 12 Min LT Interval (4 min jog recovery) 12 Min LT Interval (4 min jog recovery) 1 x 10 Min LT Interval	Recovery Run 3mi 3 miles recovery	11mi Endurance 11 Miles
Week 7	8mi 8 Miles 2 sets 6 x 100m strides (jog 3 mins between sets)	9mi Endurance 9 Miles		Race Pace 9mi 4 x 1200m 2 x 1000m All at 10k Race Pace (jog 50% interval time recovery)	Recovery Run 4mi 4 miles recovery	11mi Endurance 11 Miles
Week 8	7mi 7 Miles 2 sets 4 x 150m strides (jog 250 recovery and 4 mins between sets)	7mi General Aerobic 7 miles		Recovery Run 3mi 3 miles recovery	Race 8mi 5k Tune Up Race	9mi Endurance 9 Miles
Week 9	8mi 8 Miles 8 x 100m strides	9mi Endurance 9 Miles		Race Pace 9mi 3 x 1k 3 x 800m All at 3k -5k Race Pace (jog 50%-90% interval time recovery)	Recovery Run 5mi 5 miles recovery	11mi Endurance 11 Miles
Week 10	7mi 7 Miles 2 sets 4 x 150m strides (jog 250m recovery and 4 mins between sets)	7mi General Aerobic 7 miles		Recovery Run 3mi 3 miles recovery	Race 8mi 5k Tune Up Race	9mi Endurance 9 Miles
Week 11	6mi 6 Miles 8 x 100m strides	Recovery Run 4mi 4 miles recovery	Race Pace 8mi 4 x 800m 2 x 600m All at 3k -5k Race Pace (jog 50%-90% interval time recovery)		Recovery Run 4mi 4 miles recovery	8mi General Aerobic 8 miles
Week 12	Race Pace 6mi 4 x 100m Strides 1200m @ Race Pace	Recovery Run 4mi 4 miles recovery		Recovery Run 3mi 3 miles recovery 4 x 100m Strides		Recovery Run 3mi 3 miles recovery with 4 x 100m Strides	Race 11mi 10K GOAL RACE

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