12 Weeks to 10K

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:26

3-6hrs a week. This plan prepares you by steadily increasing distance and intensity as the plan progresses but with built in recovery to ensure that you continue to make gains without running the risk of overtraining.

Sample Day 1
0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 2
2mi
Endurance Run 2mi

Sample Day 4
3mi
Endurance Run 3mi

Sample Day 6
1:00:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 7
3mi
Endurance Run 3mi

Sample Day 9
0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 11
4mi
Endurance Run 4mi

Brady Irwin
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Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.