10K Plan for the intermediate Masters runner. This is for you if you have done a couple of races and are now confident you can handle the distance and event. It's a challenging program however you can handle it. Once you complete it, you will see great results and your confidence will soar.
An easy run of 30 to 40 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.
10 minute warm up followed by 10 x 30 seconds pick ups. Pace is 10k goal pace. Recovery is 90 seconds of easy running.
20 minute Warm-Up. Followed by Hill Repeats: 6 to 8 times on a moderately sloped hill at 5k effort or harder lasting 60 to 75 seconds. If on treadmill, 4% to 6% grade. Recovery is jog down hill. Get heart rate under control. Cool down is 10 to 15 minutes.
30 to 40 minute easy run
70 to 80 minutes of a steady run. If you have it in you, pick up the pace the last 10 minutes.
15 minute warm up followed by 8 to 10 x 1 minute at 5K pace with a one minute jog recovery. 15 minute cool down
10 minute warm up followed by 2 to 3 miles at half marathon pace plus 10 to 15 seconds. 10 minute cool down