10-K Race Plan
Week |
M |
T |
W |
R |
F |
Sa |
Su |
| 1 | Rest | 10 minute walk
15 min run 10 min walk |
Rest | 10 minute walk
1 mile run 10 minute walk |
2X15:00 run with 2-minute recovery walk | Rest | |
| 2 | 3×10:00 run with 2-min recovery walks | 5 min walk
10 min run 2 min walk 10 min run |
30-45 minute walk | 2×1 mile run with 2 minute recovery walk | Rest | 3×1 mile with 1 minute breaks | Rest |
| 3 | 3 X10:00 run with 2-minute recovery walks | 5 minute walk
10 minute run 2 minute walk 10 minute run |
30-45 minute walk | 2×1 mile run with 2 minute recovery walk | Rest | 3×1 mile with 1 minute breaks | Rest |
| 4 | 5 minute walk
2 milerun 5 minutes walk |
3X15:00 run with 2 minute recovery walks | 30-45 minute walk | 3X1 mile with 2 min recovery walk | Rest | 4 miles with 1 minute walk break every 25 minutes | Rest |
| 5 | 3 miles | Rest | 5 minute walk
2 mile run 5 minute walk |
Rest | 3 mile | 4 miles with 1 minute walk break every 25 minutes | Rest |
| 6 | 3 miles | Rest | 3 miles | Rest | 3 miles | 4 miles (no break) | Rest |
| 7 | 3 miles | Rest | 4 miles | Rest | 3 miles | 5 miles | Rest |
| 8 | 3 miles | Rest | 4 miles | Rest | 3 miles | 6 miles | Rest |
| 9 | 4 miles | Rest | 5 miles | Rest | 3 miles | 6 miles | Rest |
| 10 | 3 miles | Rest | 5 miles | Rest | 3 miles | 4 miles | Rest |
| 11 | 3 miles | Rest | 4 miles | Rest | 3 miles | 3 miles | Rest |
| 12 | 2 miles | Rest | 3 miles | Easy 30-minute walk | 2 miles | Rest | RACE! |