Here is the training summary and 20 web page connections for your 10K training when running 30 miles per week.
Week One: Phase One. Long runs plus gentle speed running combine to prepare your muscles for 10K racing.
Week Two: More information on speed running...Run smoother than a Swedish raindeer. Fartlek running.
Week Three: The physiological benefits from your long runs.
Week Four. Phase Two. Hill training for additional muscle strength and good running form. See it at
Week Five: More intense hill training; more on what hill reps do for your muscles. Weight training for 10K running.
Week Six: Hill training graduation. Longer reps and hill running on the treadmill.
Week Seven: Phase Three. Anaerobic threshold running to improve your oxygen processing system...to increase endurance and running economy.
Week Eight: From cruising One Mile Intervals to Three Mile Tempo Runs.
Week Nine: Phase Four. Experienced runners make it to Interval running at 5K to 2 mile race pace for even better oxygen uptake and running efficiency. We now have runners training at all four phases.
Week Ten: The three key training sessions during interval training: 300s at 2 mile race pace; 400s at five seconds per mile faster than 5K race pace; 600s at 5K race pace. Run at 100, 98 and 95 percent of VO2 maximum.
Week Eleven: Fifty percent prepared for your 10K race. If the Redondo Beach 10K is your race, sensible eating during the holidays is essential to keep your running weight down. This is probably a race week for most of you.
Week Twelve: What are those Intervals doing for you at the cellular level, and to how you look and run. (Interval running makes you Confident and Efficient.)
Week Thirteen: Phase Five, but only if you passed the interval test. Longer reps, more intensive interval training for advanced runners. Itís time for all runners to move up a Phase. It takes beginners 12 weeks to feel comfortable with their 10-12 mile runs, plus 3 miles of fartlek running. These runners will do two weeks of hill training, then move to two weeks of anaerobic threshold running, and finish out the twenty weeks with four weeks of short intervals.
Week Fourteen: The six sessions of long reps for advanced runners. Not for timid runners. Spend a greater proportion of your running time at maximum VO2 effort.
Week Fifteen: Runners entering Phase Three can combine anaerobic threshold running with hill training by running long reps at 15K effort. Run x-country too for strength.
Week Sixteen: Measure your progress, and control your speed, so as not to run too fast using a measured course or track.
Week Seventeen: Novice beginners move to Interval training, but will run 300s and 400s at 5K race pace. In week 19 it will be 600s at 5 seconds per mile slower than 5K race pace. The most advanced runners will be repeating the three main sessions of long intervals at 2 mile to 5K race pace, but they will practice running them at that pace with less and less effort. You are all becoming more efficient runners. A 5K race 2-3 weeks pre Redondo 10K would be ideal for all runners.
Week Eighteen: If youíve been running twelve milers, cut down to ten. Running at 70 percent of maximum heartrate, decrease to 65 percent. Prefer your calculation in speed? Slow those long runs by 10-15 seconds per mile.
Week Nineteen: 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.
Week Twenty: The 99 percent preparation comes to an end. Time to rest up for the One percent perspiration! Run 60 percent of your usual mileage. Run eight miles instead of ten miles seven days pre-race. Your interval session drops to two miles or less, at 5K race pace.
Week Twenty-one. Postscript. Enjoy some gentle fartlek running and a ten mile run for each of the next two to three weeks, then repeat 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 this time through, youíll 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, youíll get close to an all time peak for 10K running, because you will spend eight weeks in Phase Five during your fifth trip through this schedule.
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