Target Athlete: This plan is intended for intermediate level runners looking for a 10k training routine that will raise up their fitness to new heights. The program will challenge you with workouts that target all of the key training zones needed to maximize your race 10k fitness. Before starting you should be running at least 4 days per week and have done runs up to 7 miles in length. Week 1 will bring you straight into interval training so you want to have a good base level of fitness before jumping in. It is also helpful if you have a background with doing some form of high intensity interval training along with basic lactate threshold intervals.

Plan Description: 5 Runs per week with 2 Off Days each week. Total weekly mileage ranges from 35 at a low and peaks out at 45 miles. The long run day will peak out at 10miles. Over the course of these 12 weeks you will work to improve your 10k specific race pace by targeting 6 key training sessions before the race. To help you get there the weekly routines include a variety of hill sprints, alactic runs & VO2 intervals while also doing the staple aerobic endurance and lactate threshold runs.

Structured Workouts: Typical training weeks in this plan consist of 2 key interval sessions per week followed by a structured long run. The program runs off of a rotating 2 week cycle that looks to progressively load your training as you build fitness.

Intensity Type: This training plan is designed to target your specific training zones paces based on your speed at lactate threshold. It works best when paired with a heart rate monitor and a GPS device to insure that you are working at the right effort for each training session.

Benefits: The purpose of this training plan is to develop your athletic potential from both ends of the spectrum. By working on both your sprinting speed and your aerobic endurance you will optimize your ability to run fast at race pace when the time comes.

Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.