ZOOMA 10-Week 10K Plan

Training Load By Week
Training Load By Week

BEST FOR: Runners who have signed up for a ZOOMA 10K race who are intent on standing on the starting line feeling pumped and ready to take on the 6.2-mile distance.

PHYSICAL PRE-REQS: Chicas ready for this challenge should be able to run 3 or 4 miles comfortably. If you’re a newbie to speedwork, no worries: We’ll ease you into it.

PLAN OVERVIEW: This 10-weeker stretches out your long runs to seven miles to build the requisite stamina and confidence to cover 6.2 miles, while also introducing a few speedier workouts. We’re not asking you to bust a move too often, but we know you’re up for the occasional challenge. (After all, admit it: You're looking to pass folks at ZOOMA, not be passed!)

Sample Day 1
3mi
Easy 3 miles + 4 strides

3 miles at a chat-able pace, then shift gears to do 6 strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each suped-up effort.

Sample Day 3
3mi
Easy 3 miles + 4 strides

Three miles at a charitable pace, then shift gears to do four strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each souped-up effort.

Sample Day 5
3mi
Easy 3 miles

3 miles at a chat-able pace.

Sample Day 6
4mi
Long run: 4 miles

Trot through 4 miles at a comfortable pace that you could sustain for much longer than 4 miles.

Sample Day 8
3mi
Easy 3 miles + 6 strides

3 miles at a chat-able pace, then shift gears to do 6 strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each suped-up effort.

Sample Day 9
2.5mi
Easy 2-3 miles; or XT

Run 2-3 miles at a conversational pace, or opt to crosstrain.

Sample Day 10
3mi
3 miles as 10 min. WU; I: 6 x 1 min. in Z4 w/2-3 min. recovery; 10 min. CD

Cover 3 miles by warming up for 10 minutes, then ratcheting up your speed for 1 minute—aim to get in Zone 4—then recover for 2 to 3 minutes. Run a total of 6 one-minute speed bursts, each time followed by 2 to 3 minutes of easy running to recover. Finish with 10 minutes of easier running.