10K training, week 3 of 20. The purpose of your long runs is to

Build muscles with the endurance to run fast for 10,000 meters

Running more than 30 miles per week? Go here if running 40-60 miles per week

This week, a few humble reasons to persist with those 10-12 mile runs.
For experienced runners, Phase One of the 10K training schedule for the
Redondo Beach 10K is closing. You will repeat last weeks training, then
move to Phase Two in week four. 
However, most of you are still building toward regular 10-12 mile runs once a
week. You are also getting your muscles used to speedy running with fartlek.
As we said two weeks ago, add one mile to your long run each week, while
also adding one quarter mile of speed running each week: you need to
maintain good running form for that extra mileage. Your long run goal is one
third of your weekly mileage, or a maximum of fifteen miles for higher
mileage runners; your speed training goal is one session using 10 percent of
your weekly mileage...as fartlek running.
Last week we expanded on the benefits of fartlek running, see

Week 2 of 20...Fartlek Running

Striding a few up-hill efforts in your fartlek run would give an excellent transition to Phase Two of your 10K running.

The main benefit from your weekly long run. (10-12 miles for you 30 miles
per week runners) is that:
You’ll race faster at 10K! But here’s why:

Mileage Base Builds Strength Endurance

Long runs build the aerobic base or stamina needed to run relatively fast for a
relatively long distance such as the 10K. Long runs improve your aerobic
pathways at the cellular level, stimulate more and larger mitochondria, red
blood cells and Myoglobin. Long runs also prepare you for the hill running,
threshold pace and interval training, which you will do in the next three
How long should your long run be?
Top British coach, and frequent contributor to the British Athletic
magazines, Frank Horwill, says that “Physiologists believe steady runs should
be at least 35 minutes to get a training effect.”
Horwill continues, “Exercise physiologist David Costill reports the volume
of steady running alone at 80 percent VO2 max improves fitness by as much
as 12 percent to 80 miles per week. After that, there is very little return for
the mileage expended. A good way of building to this volume is to add 5
minutes per day per week to the running. A 35 minute per day runner will
reach 70 minutes after seven weeks.”
You only have 30 miles to play with, so make all your runs greater than 35
minutes, (one of the reasons you only run 4 days a week), and run long once a
week, most weeks.

Your long runs will:

Add muscle strength or endurance because you:
Increase the size and number of your mitochondria, which process oxygen
and sugar into fuel inside your muscle cells.
Increase Myoglobin within the cell, which delivers oxygen to the
Expand your capillary network, to bring in nutrients and excrete waste
Increase the size and number of red blood cells (RBCs)--which bring
oxygen to your muscle cells.
Increase your blood volume--which takes most of the carbon dioxide to
your lungs for excretion. Your RBCs get diluted, so you may appear anemic
on blood tests.
Build bigger muscle fibers...in the heart and in the running muscles.
Develop strength endurance in your diaphragm and intercostal muscles,
allowing you to breathe in deeper, more often, more forcefully.
Enlarge the chamber size and stroke volume of your heart--increasing the
quantity of blood pumped out with each heart contraction.
The net result is an enhanced capacity to take in and distribute oxygen.

The more of the above factors which you improve with training, the more you
will improve your aerobic ability, or your maximum oxygen uptake
capacity--VO2 max.
Don’t start these long runs too fast. Your legs get tired early, and your muscles fill
up with lactic acid--the wastes of running in oxygen debt or anaerobic
running. Your running action becomes labored. You’ll be forced to slow
down...which is demoralizing. Start runs at 60 percent of maximum HR.

The Best Speed for Long Runs.

The mileage build-up for racing 10K should not be a slow mileage build-up.
Complete your longest run at or above 60 percent of your maximum heartrate.
Stay close to 60 percent in the early runs; once you’ve done several long
runs, guarantee that your cardiopulmonary system is sufficiently stimulated by
running at 70 percent.
How do you know what your maximum heartrate is?
In your early fartlek running weeks, subtract your age from 220. On your long
and your easy runs, you should be able to maintain a conversation without
huffing and puffing. Running pace is likely to be 90 seconds per mile slower
than your current 10K racing pace.
When you’ve worked your way through Phase Two, you can run a maximum
heartrate test.

Regular long runs, combined with fartlek speedwork at realistic pace, will
give you the solid foundation of speed endurance required to race 6.2 miles,
or 10K running.
Preview next weeks hill training at

Week 4 of 20: Hill Running and Resistance Training

Training to run the 10K is simple and progressive: You train moderately hard, then take a rest. You rest regularly each week and each month. Take a rest week every three to four weeks. Run 20-40 percent fewer miles than your normal training week to give your running muscles the rest and the time to adapt to their training.

10-20 week walk run program for the 5K and 10K
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks

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