OTP Endurance Sports 10k -10 weeks

Training Load By Week
Training Load By Week

10 Week basic plan to run your best 10K follow the basics and you will achieve a PR with a smile when you cross the finish !!

Sample Day 2
3mi
3

Easy pace shake out run just to keep the legs moving

Sample Day 3
2mi
2

Easy pace shake out run just to keep the legs moving

Sample Day 4
3mi
3

Tempo run-this should be run at race pace (zone 4)

Sample Day 6
3mi
4

LSD-Long Slow Distance-this should be run at conversational pace. Meaning-you should be able to hold a conversation while running without losing breath (zone 2)

Sample Day 9
3mi
3

Interval run (zone 5) First mile warm up
second mile-faster than race pace-should not be able to hold a conversation
third mile cool down

Sample Day 10
2mi
2

Easy pace shake out run just to keep the legs moving

Sample Day 11
3mi
3

Tempo run-this should be run at race pace (zone 4)