12 week training cycle for half marathon.*
Each week contains one speed workout day and one long run of at least 90 minutes but I recommend building up to at least one 2 hour run.
All other days are 6-10 miles easy with strides at least 3 days a week.
Once a week short hill sprints starting at 6×8 seconds building to 10×12 seconds or some other type of speed/form drills for the first 6-8 weeks of the plan. I don’t spell out every day of the week because I think it is best for your to feel empowered to make your own day to day choices according to how your body feels. This is designed for racing a half marathon, but I think it would be equally effective for 10k training.
| Week 1 | |
| 5 miles alternating 400m at HMP (half marathon pace) with 1200m at HMP +40 seconds/mile | |
| Hill Sprints | |
| Long Run | |
| Week 2 | |
| 6×1 mile at 10k pace with 3 minutes rest | |
| Hill Sprints | |
| Long Run | |
| Week 3 | |
| 6 miles alternating 600m at HMP with 1,000m at HM +35 seconds/mile | |
| Hill Sprints | |
| Long Run | |
| Week 4 | |
| 5x2000m at 10k pace with 3 minute rest | |
| Hill Sprints | |
| Long Run | |
| Week 5 | |
| 6 miles alternating 800m at HMP with 800m at HM +35 seconds/mile | |
| Hill Sprints | |
| Long Run | |
| Week 6: Down Week cut back overall mileage 20-30% | |
| 6×1000 at 10k pace with 75 seconds rest | |
| Hill Sprints | |
| Long Run 90 minutes tops | |
| Week 7 | |
| 7 miles alternating 1,000m at HMP with 600m at HM +30 seconds/mile | |
| Hill Sprints | |
| Long Run | |
| Week 8 | |
| 3 sets of (1200m @ 5K-15 seconds/mile, 2-minute jog, 400m @ 5K-30 seconds/mile), with 4-minute jog between sets | |
| Hill Sprints | |
| Long Run | |
| Week 9 | |
| 8 miles alternating 1,000m at HMP e with 600m at HM +20 seconds/mile | |
| Long Run (should be your longest run of the cycle) | |
| Week 10 | |
| 2x5k at half marathon pace 4 minutes rest | |
| Long Run | |
| Week 11 | |
| 3×2 mile at 10k pace 3 minutes rest | |
| Long Run 90 minutes tops | |
| |
Week 12: Race Week |
| 4×1 mile at goal pace 60 seconds rest (4-5 days out from race) | |
| Race |
*A quick note on training plans. These are a collection of workouts that have worked fairly well for me in the past. They assume a fairly high starting level of fitness, if you were searching the internet for “couch to 5k” training plans and found these I would suggest you keep looking. Past performance is not a guarantee of future results. Using any training plan carries certain risks and possibility of failure. All runs done by a professional runner on a closed course. Do not attempt at home. Not suitable for women who are pregnant or who may become pregnant. In certain rare instances these training plans can cause algophobia. If you already suffer from algophobia consult a shaman before beginning. Not available in all Vermont, and Ohio. Your results will vary.