This six week workout plan is designed to increase speed and endurance so athletes can improve their trail 10K time. This plan is for a runner who can already do a trail 10K but want to improve their time. Included are interval workouts to improve speed and power to get up hills and over obstacles. For the speed workouts, you should have access to a track or equivalent.
This is an easy run on the road or trails. Take it easy today, tomorrow will be tougher.
Find a hill on the road or trails that takes about 30 seconds to run up. Make sure to run 10 minutes at recovery pace to warm up.
Run 5x30sec hill sprints at a controlled effort—about 95 percent while maintaining control—then slowly walk back down the hill, taking an additional 1min recovery rest in between reps.
Run another 10 minutes to cool down.
Either do a easy run or take the day off. 0-3 miles at easy pace.
1 mile regular pace. 1 mile at 80-90% of target mile pace, 1 mile regular pace
This is a Time Trial at the track to get a baseline of where you are for your target mile pace.
Warm up for 2 laps with easy jogging or running at a recovery pace (slow enough for heart rate to recover after a hard effort).
Run 1000 meters (2.5 laps around the track). This should be at your best effort for this distance. Find the 200 meter mark on the track. Run a half lap to the finish line and run 2 more full laps.
To break a 6 minute mile, you should be able to run 1000 meters in 3:32.
For a 7 minute mile, try to run the 1000 meters in 4:21.
For an 8 minute mile, try to run the 1000 meters in 4:58.
Cool down for 2 laps at a recovery pace.