Distance Runs

• This is your typical daily run, which we suggest be two to five days per week depending on your training program.
• The length and pace of the distance run will vary from person to person and how you feel at the time.
• The distance runs in the schedule are the most flexible in terms of your training.
• If you're feeling tired, then cut back on the distance and pace of the run.
• The pace in general should be one that you could hold a conversation with another runner.
• A runner’s “base”, or general foundation of fitness, comes primarily through consistent distance runs over time.

Tempo Runs

• A segment (or multiple segments) within a distance incorporating some faster paced running at ranging from half marathon pace down to 10K race pace.
• Do not run these training sessions any faster than 10K race pace.
• Instead, save the extra energy to be put toward the eventual race.

Long Runs

• The long run is an extended distance run.
• While not as critical for one’s preparation compared to marathon or half marathon training, it is still important to become comfortable with covering a distance equal to (Beginner) or beyond (Intermediate/Advanced) the length of the 10K race.
• Most of the long run is done at 1-2 minutes per miler slower than projected 10k race pace.
• It may be run at a steady (even) relaxed pace throughout or else progress from a very easy pace down to a more brisk pace approaching Tempo Run effort, provided that the runner is feeling strong.

Interval Workouts

• This is an important weekly or every-other week workout for the runners that have already established a foundation of distance runs and tempo work.
• Runners should get in 2-5 miles of fast paced-running with efforts generally ranging from 400-1600 meters in length and with easy jogging recovery between fast intervals.
• A common training flaw is that runners do interval workouts too fast and do not fully recover for other workouts during the week.
• The pace of the intervals should usually fall between current 5K and 10K race fitness.
• Timed interval efforts may substitute for measured interval distances (e.g. 5 x 3:00 fast / 2:00 easy instead of 5 x 800m).

Rest Day

• All training programs must have planned recovery.
• How often this takes place is highly variable between athletes.
• Beginners should take two or three days off from training each week.
• Advanced athletes can usually take as little as one day off every week or every other week.
• For an advanced athlete, a short and easy run may be no more taxing that a full day off and serve as an “active rest” day.
• No matter what, everyone should have planned easy days with little or no training.

Cross Training

• A good opportunity to get some exercise without the pounding of running.
• Options include elliptical trainer, biking, swimming, yoga, walking, or going to the gym for a variety of other aerobic or strength training options.
• A light cross training session may substitute for a short run to serve as a sort Rest Day for the week.

The Last Few Weeks of Training

• Tapering for the race is an important final element to a successful training program.
• Unfortunately you can ruin weeks and months of training by not reducing your training enough or by reducing your training too much.
• The goal of the taper is to get you to the starting line in the best fitness and the most rested state possible.
• Total mileage comes down in the last two weeks, mostly in the distance runs and long runs.
• It is important to continue to do interval and tempo workouts during the taper, albeit at a slightly reduced volume.