Level 2 10K Plan, 10 weeks
Author
Alissa Anderson
All plans by this CoachLength
10 Weeks
Typical Week
1 Day Off, 4 Run, 2 X-Train
Longest Workout
10 miles
Plan Specs
running 10km
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Summary
This 10 - week 10K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.
Stats
Sample Day 1
Warm up at least 20 min.
Include 5 x 2 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.
Sample Day 2
Endurance Swim or Bike
Sample Day 3
Run in zone 2 (comfortable pace). Last 05 minutes your effort should be moderate, or zone 3, up a gradual hill if possible.
Sample Day 4
Run in zones 1-2 for 20 minutes
4 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
Sample Day 5
Saturdays are crosstraining for you triathletes. Go for a long bike ride (feel free to ride longer than 1.5 hours), or if you are primarily a runner, put in some easy miles.
Sample Day 6
Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.
Sample Day 8
Dynamic w/u
Drills
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.