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Home > Road Running > Intermediate 10K Schedule

Intermediate 10K Schedule

 

Week 1 Training
Monday Rest
Tuesday 3 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 3 miles quality run
Sunday 5 miles easy
Total Miles 14

 

Week 2 Training
Monday Rest
Tuesday 3 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 3 miles quality run
Sunday 5 miles easy
Total Miles 14

 

Week 3 Training
Monday Rest
Tuesday 3 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 3 miles quality run
Sunday 6 miles easy
Total Miles 15

 

Week 4 Training
Monday Rest
Tuesday 2 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 2 miles easy run
Sunday 6 miles easy
Total Miles 13

 

Week 5 Training
Monday Rest
Tuesday 4 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 4 miles quality run
Sunday 6 miles easy
Total Miles 17

 

Week 6 Training
Monday Rest
Tuesday 4 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 4 miles quality run
Sunday 7 miles easy
Total Miles 18

 

Week 7 Training
Monday Rest
Tuesday 4 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 4 miles quality run
Sunday 7 miles easy
Total Miles 18

Week 8 Training
Monday Rest
Tuesday 3 miles quality run
Wednesday Rest
Thursday 3 miles tempo on hills
Friday Rest
Saturday 3 miles easy run
Sunday 8 miles easy
Total Miles 17

Week 9 Training
Monday Rest
Tuesday 4 miles quality run
Wednesday Rest
Thursday 4 miles tempo on hills
Friday Rest
Saturday 3 miles quality run
Sunday 8 miles easy
Total Miles 19

Week 10 Training
Monday Rest
Tuesday 5 miles quality run
Wednesday Rest
Thursday 4 miles tempo on hills
Friday Rest
Saturday 3 miles quality run
Sunday 9 miles easy
Total Miles 21

Week 11 Training
Monday Rest
Tuesday 5 miles quality run
Wednesday Rest
Thursday 4 miles tempo on hills
Friday Rest
Saturday 4 miles quality run
Sunday 6 miles easy
Total Miles 19

Week 12 Training
Monday 4 miles fast
Tuesday Rest
Wednesday 3 miles fast
Thursday Rest
Friday Rest
Saturday Rest
Sunday 10K race

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