WEEK 1
4 sessions
Session 1:
• 2 sets of 10x (30-sec. run + 30-sec. recovery)
• 20- to 25-min. warmup
• 3-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 2:
• 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 8x 400 meters @ 95% MAS
• 20- to 25-min. warmup
• 1-min. recovery between reps
• 10-min. cool down
• flat terrain
Session 4:
• 1-hour easy jog
• flat or hilly terrain (trail or road)
WEEK 2
4 sessions
Session 1:
• 10x 1-min. @ 90% MAS
• 20- to 25-min. warmup
• 1-min. recovery between reps
• 10-min. cool down
• flat terrain
Session 2:
• 1h15m recovery bike ride on slightly hilly terrain
• or, 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 2 sets of 3x (600m @ 90% MAS + 1m15s recovery)
• 20- to 25-min. warmup
• 4-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 4:
• 1h15m easy jog
• flat or hilly terrain (trail or road)
WEEK 3
4 sessions
Session 1:
• 2 sets of 6x (45 sec. @ 100% MAS + 30-sec. recovery)
• 20- to 25-min. warmup
• 2-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 2:
• 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 2 sets of 3x (800m @ 90% MAS + 1m30s recovery)
• 20- to 25-min. warmup
• 4-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 4:
• 1h15m easy jog
• flat or hilly terrain (trail or road)
WEEK 4
3 or 4 sessions
Session 1:
• 10x 50 sec. @ 100% MAS
• 20- to 25-min. warmup
• 50-sec. recovery between reps
• 10-min. cool down
• flat terrain
Session 2: (optional)
• 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 2 sets of 3x (800m @ 90% MAS + 1m30s recovery)
• 20- to 25-min. warmup
• 4-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 4:
• 1h15m easy jog
• flat or hilly terrain (trail or road)
@LindetCharlotte
WEEK 5
4 sessions
Session 1:
• 2 sets of 4x (500m @ 100% MAS + 1m30s recovery)
• 20- to 25-min. warmup
• 3-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 2:
• 1h15m recovery bike ride on slightly hilly terrain
• or, 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 2x 12 min. @ 85%-90% MAS
• 20- to 25-min. warmup
• 3- to 4-min. recovery between reps
• 10-min. cool down
• Flat terrain (road or wide, smooth trail)
Session 4:
• 1h15m easy jog
• flat or hilly terrain (trail or road)
WEEK 6
4 sessions
Session 1:
• 2 sets of 8x (40 min. @ close to 90% MAS + 20-sec. recovery)
• 25-min. warmup
• 10-min. cool down
• flat terrain
Session 2:
• 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 2x 12 min. @ 85-90% MAS
• 20- to 25-min. warmup
• 3- to 4-min. recovery between reps
• 10-min. cool down
• Flat terrain (road or wide, smooth trail)
Session 4:
• 1h30m easy jog
• flat or hilly terrain (trail or road)
WEEK 7
4 sessions
Session 1:
• 2 sets of 6x (1 min. @ close to 90% MAS + 20-sec. recovery)
• 25-min. warmup
• 3m30s recovery between sets
• 10-min. cool down
• flat terrain
Session 2:
• 1h15m recovery bike ride on slightly hilly terrain
• or, 50-min. easy jog
• flat or hilly terrain (trail or road)
Session 3:
• 10 min. @ 85% MAS + 8 min. @ 85% MAS + 6 min. @ 85% MAS
• 20-min. warmup
• 2-min. recovery between sets
• 10-min. cool down
• flat terrain
Session 4:
• 1h15m easy jog
• flat or hilly terrain (trail or road)
WEEK 8
2 sessions + the race
Session 1:
• 5x 2 min. @ +/- 85% MAS (fast but easy)
• 20- to 25-min. warmup
• 1m15s recovery between reps
• 10-min. cool down
• flat terrain
Session 2:
• 45- to 50-min. recovery jog
• super easy
• trail, if possible
Race day:
• 10K race
• Start at a base of 85% to 90% MAS
