10K peaking: week 19 of 20 for 10K training

Run 70-80 % of your usual mileage, but keep the speed running at three
miles. Donít run intervals faster than previously. Save it all for race day.
Prior pages showed you what intervals you will be running this week.
Relative novices to interval running are doing 600s at a few seconds per mile
slower than 5K race pace. See week 17.


10K training week 17 of 20...long reps or interval training

Very advanced runners will be consolidating their ability to run longer reps at
2 mile to 5K pace. See week 14.


10K training week 14 of 20

Provided you run this weeks interval session 10-14 days prior to your 10K race, it
will stimulate your physiological system to improve; it will help you to race a
faster 10K.
But two sentences are worth repeating. Donít run intervals faster than
previously. Save it all for race day.


This web page is based on running 30 miles per week? Go here if you're running 40-60 miles per week
10K training week 18 of 20...a hint of resting up, and a 5K race
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
Race day: week 20 of 20 for 10K racing

10K Running, Training & Racing: The Running Pyramid book summary.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

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