Do any running you like, but continue to run 4-5 times per week.
After your 10K race, enjoy some gentle fartlek running and a ten mile run for each of the next two to three weeks. This of course is week one through three of the 20 week program. Then repeat the remaining 17 weeks of the training schedule for your next major race at 8K or 10K. If it took you 12 weeks to reach those 12 mile runs and three mile fartlek sessions the first time through the 20 weeks, you’ll be there at week two the second time through the schedule, and you can spend 6-9 weeks building strength with hill training. The third time through, your major emphasis can be anaerobic threshold training. After two and a half years, you’ll get close to an all time peak for 10K running. Close to your peak at current mileage because: A. You will spend eight weeks in Phase Five during your fifth trip through this schedule. B. You will have two and a half years of background mileage AND training and racing experience
Experienced runners may run several 10K and 5K racers before returning to base training. They can cruise a 10-12 mile run the day after the 10K race, then three days later, run 3 miles of short intervals at 5K pace. The second week might be another 10 mile run, followed two days later by 4-5 times 1,000 meters at 2 mile race pace. Two days later, and ten relaxed 300s can lead them to their second 10K, or a 5K as preparation for a 10K race the following week. They will run 2-3 miles instead of 6-7 on easy days to stay fresh for the races, plus that key session of long reps at 2 mile race pace
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