10K TRAINING LEAD FROM THE FRONT WITH COACH SALAZAR NIKE RUNNING WEEK MON TUES WED THURS FRI SAT SUN TOTAL MILEAGE RUN RUN DAY OFF RUN RUN RUN DAY OFF 25 miles 1 TOTAL MILEAGE 38 miles 2 TOTAL MILEAGE 46 miles 3 TOTAL MILEAGE 27 miles 4 TOTAL MILEAGE 4 miles Get your training off on the right foot with a 4-mile run today. RUN 5 miles 5 miles. You've got to put in the work to see the results. TRACK Long Intervals Warm up for 2 miles, then run 6 x 1000m starting at a 10K pace and work down to a 5K pace. Run a 400m recovery jog between reps. Cool down for 2 miles. DAY OFF Rest Enjoy today's rest day and get ready for the week of training ahead. TRACK 42 miles Long Intervals 5 Find a track, grass or flat surface, warm up for 1 mile, then run 5 x 1 mile at 10K pace with 3 minutes rest between each rep. Finish with 2-mile cool down. TOTAL MILEAGE RUN 35 miles 6 7 miles 7 miles today. You're in the homestretch. 5 miles Another day, another run. Run 5 miles and get it going. WORKOUT 6 miles with Strides You've hit your stride. Find a track or a flat grass field and run 6 miles plus 8 x 100m strides. RUN 8 miles 8 miles. Nothing you haven't seen before. TRACK Rest Way to run it. Take today off and relax like royalty. RUN 6-mile Tempo Rest Time for a tempo. Warm up for 1 mile, then run 3 miles at Half Marathon pace, and finish with a 2-mile cool down. You've been running all week. A day off will do you well. DAY OFF RUN WORKOUT Rest Way to put in the work. Take it easy today and enjoy your day off. RUN 6 miles Reward yourself for coming this far by running another 6 miles today. RUN RUN RUN 7 miles It's not déjà vu, just another 7 miles. DAY OFF 7 miles Short Intervals 6 miles WORKOUT 4 miles 4 miles — nothing you haven't seen before. If 7 is your lucky number, today's your lucky day. Run 7 miles, because there's no such thing as luck. Warm up for 2 miles, then run 2 sets of 600m, 400m, 300m, and 200m, starting at a 5K pace, working down to a mile pace. Run a 400m recovery jog between reps. 2-mile cool down. Another day, another 6 miles. Your race time will thank you. 6 miles Get back to business with a 6-mile run today. 8 miles Days like these are what makes the difference on race day. Crush these 8 miles. TRACK Short Intervals Warm up for 1 mile, then run 3 sets of 4 x 300m at 5K pace with 1 minute rest in between each rep, and 4 minutes rest between sets. Finish with a 2-mile cool down. 6 miles Bump it back up to 6 miles today. You got this. LONG RUN 9 miles 9-miler today. It's your longest run yet, but you've got this. RUN Rest Take the day off. You've earned it. RUN 4 miles You had a long run yesterday, so let's bring it back down to 4 miles at an easy pace to recover today. LONG RUN 6 miles 6-mile Tempo 6 miles 11 miles Get back in the saddle with a 6-mile run today. Time to tempo. 2 miles at Half Marathon pace, 3-minute rest, 2 x 1 miles at 10K pace with a 400m recovery jog between reps, and finish with a 2-mile cool down. Another 6-miler. It will all pay off on race day. And with a solid run today and a long run tomorrow, keep in mind how much you're hydrating. Time to run farther. Get after this 11-miler. DAY OFF WORKOUT RUN RUN Rest Take it easy today. You've only got a few weeks left until race day. TRACK 4 miles with Strides Run 4 miles plus 6 x 100m strides at goal race pace at a track, grass or flat surface. DAY OFF 5K Race Race like you mean it and crush this 5K. LONG RUN 6 miles Keep it going with a nice, easy 6-mile recovery run today. DAY OFF Short Intervals Rest 13 miles Rest Warm up for 2 miles, then run 3 sets of 800m and 300m. Do the 800m at 5K pace, and the 300m a little faster, with a 400m recovery jog between reps. Finish with a 2-mile cool down. Kick back and give your legs some rest. They've been workhorses for you. A long run like this 13-miler will make the distance on race day fly by. Take a day off as you get ready for race week. RUN DAY OFF WORKOUT RACE DAY 6 miles 6 miles. You can rest tomorrow. Rest 3 miles with Strides 10K Race It's your last rest day before the race. Make it count. One day to go. Get ready with 3 miles plus 6 x 100m strides at race pace. As always, the track is your friend for these, but grass surface or a flat area works too. Race Day is here. Time to give it all you got.
© Copyright 2018