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Runnning Room

10 K To Complete
(Recorded in Kilometers)
Week
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Total
1
Off
Off
6
Steady Run
Off
5
Steady Run
Off
3
Steady Run
Run/Walk 14
2
6 LSD
Run/Walk
Off
6
Steady Run
Off
6
Steady Run
Off
3
Steady Run
Run/Walk 21
3
6 LSD
Run/Walk
Off
6
Steady Run
Off
6
Steady Run
Off
3
Steady Run
Run/Walk 21
4
8 LSD
Run/Walk
Off
6
Steady Run
3
Steady Run
6
Steady Run
Off
3
Steady Run
Run/Walk 26
5
8 LSD
Run/Walk
Off
6
Steady Run
3 Hills
(400 m hills)
2.5 km
6
Steady Run
5
Steady Run
Off
Run/Walk 27.5
6
10 LSD
Run/Walk
Off
6
Steady Run
4 Hills
(400 m hills)
3 km
5
Steady Run
6
Steady Run
Off
Run/Walk 30
7
10 LSD
Run/Walk
Off
8
Steady Run
5 Hills
(400 m hills)
4 km
5
Steady Run
Off
6
Steady Run
Run/Walk 33
8
11 LSD
Run/Walk
Off
6
Steady Run
6 Hills
(400 m hills)
5 km
8
Steady Run
5
Steady Run
Off
Run/Walk 35
9
11 LSD
Run/Walk
Off
8
Steady Run
8
Tempo
5
Steady Run
Off
6
Steady Run
Run/Walk 38
10
13 LSD
Run/Walk
Off
8
Steady Run
5
Tempo
Off
3
Race Pace
Off
Run/Walk 29
11
10 Km
Race
           
Run/Walk 10
Pace Schedule

Pacing is not used here. The goal is to "complete," so adapting to the increased distance is the focus.
Run/Walk Interval = 10 min Running/1 min Walking
   
 

For additional schedule information please look in
Running Room's Book on Running
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