This aggressive, 12-week plan will take you to a rip roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day.
As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey: that rhymes!)
THE PREREQS: You should be able to complete a six-mile run and have run at least one 10K before. Having completed longer races like a half-marathon or marathon will also come in handy. An injury-free body is key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit.
BIGGEST WEEK OF TRAINING: 21-26 miles.
LONGEST LONG RUN DISTANCES: three 9 milers; one 10 miler.
FIRST AND PEAK WEEKS: (explained fully in the program)