What do you run after your 10K race: week 21 of 20!

Do any running you like, but continue to run 4-5 times per week.

Back to week one of 10K training

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


Week One of 20 week training for 30 miles per week runners

Or more 10K racing first

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


This web page is based on running 30 miles per week? Go here if you're running 40-60 miles per week
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
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Alternative Book Ordering options if buying David Holt's running books.
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.

This page is beyond your 10K race: week 21 of 20!