This 12-week 10K plan is a moderately high volume plan. There are 5 runs per week, plus two days of crosstraining. Monday is rest day/optional crosstraining 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 12 miles.
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 record your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.
If you don't have a heart rate monitor, just keep track of your total distance completed to compare to future time trials (count your laps around the track.
Run in zone 2 (comfortable pace). Last 15 minutes your effort should be moderate, or zone 3, up a gradual hill if possible.
Run in zones 1-2 for 20 minutes
3 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time
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.
Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.
Warm up at least 20 min.
Include 6 x 1 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.