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TO COMPLETE A 10 K: Calgary - Training Program
Sun Mon Tues Wed Thurs Fri Sat
Week 1
off
off
6 km/4mi
steady run
off
5 km/3mi
steady run
off
3 km/2mi
steady run
Week 2
6 km/4mi
steady run
off
6 km/4mi
steady run
off
6 km/4mi
steady run
off
3 km/2mi
steady run
Week 3
6 km/4mi
steady run
off
6 km/4,i
steady run
off
6 km/4mi
steady run
off
3 km/2mi
steady run
Week 4
8 km/5mi
steady run
off
6 km/4mi
steady run
3 km/2mi
steady run
6 km/4mi
steady run
off
3 km/2mi
steady run
Week 5
8 km/5mi
steady run
off
6 km/4mi
steady run
3 hills
85% Effort
3km/2mi warm-up
3km/2mi cool-down
6 km/4mi
steady run
5 km/3mi
steady run
3 km/2mi
steady run
Week 6
10 km/6mi
steady run
off
6 km/4mi
steady run
4 hills/
85% Effort
3km/2mi warm-up
3km/2mi cool-down
5 km/3mi
steady run
6 km/4mi
steady run
off
Week 7
10 km/6mi
steady run
off
8 km/5mi
steady run
5 hills
85% Effort
3km/2mi warm-up
3km/2mi cool-down
5 km/3mi
steady run
off
6 km/4mi
steady run
Week 8
11 km/7mi
steady run
off
6 km/4mi
steady run
6 hills
85% Effort
3 km warm-up
3 km cool-down
8 km/5mi
steady run
5 km/3mi
steady run
off
Week 9
11 km/7mi
steady run
off
8 km/5mi
steady run
8 km/5mi
tempo run
5 km/3mi
steady run
off
6 km/2mi
steady run
Week 10

13 km/8mi
steady run

off
8 km/5mi
steady run
8 km/5mi
tempo run
off
3 km/2mi
steady run
off
FINALE!

10 km
RACE DAY!


For additional schedule information please look in
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