OTP Endurance Sports 10k -10 weeks
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OTP Endurance Sports 10k -10 weeks
Author
Elizabeth Greer
Length
10 Weeks
Typical Week
2 Day Off, 4 Run, 1 X-Train
Longest Workout
6 miles
Plan Specs
running beginner intermediate
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Summary
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 !!
Stats
Sample Day 1
Easy pace shake out run just to keep the legs moving
Sample Day 2
Easy pace shake out run just to keep the legs moving
Sample Day 3
Tempo run-this should be run at race pace (zone 4)
Sample Day 5
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 8
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 9
Easy pace shake out run just to keep the legs moving
Sample Day 10
Tempo run-this should be run at race pace (zone 4)