WU 5-10 minutes. Then 3 sets of FS weight lifting. 15 reps on each exercise with 45 seconds to 1 minute break between each exercise. By the last set of each exercise, it should be feeling relatively hard.CD 5-10 minutes spinning in easy gear/resistance at high rpm.
First 15 minutes use as a warm-up.
2nd 15 min. should be at a moderately hard effort (think tempo or just slightly slower). 3rd 15 min. should be at 10k goal pace. Cool down 5-10 min. very easy running.
Very easy spin in heart rate zone 1. Focus on high cadence (quick turnover). Spin in the small chain ring (stationary bike use super light resistance).
Moderate run in pace zones 1-2. Focus on good form and high cadence (shoot for 90+).
Relatively easy ride. Base and aerobic building. Keep the cadence high. 1 & 2 zones.
Can be up to 2 hours in duration.