Training schedules for 10k through to 15k

The premise is that this six week programme involves longer runs and is designed for racing in the second part of the season after monster early season training. Unless indicated otherwise, all distances are in miles:


Week 1
Monday: 8 Easy
Tuesday: Off
Monday: 6 Progression Wednesday: 4 x 800; zone 5, zone 4,
Tuesday: Off zone 5, zone 3
Wednesday: 6 x 1200 in Zone 6 Thursday: Off
Thursday: 4-6 Easy Friday: Off
Friday: Off Saturday: Race
Saturday: 12 Long
Sunday: 5 Recovery

Week 2
Monday: 8 mile Progression
Tuesday: Off
Wednesday: 3 x 1.5 in zone 7
Thursday:
Friday: Off
Saturday: 16 Long
Sunday: Off

Week 3
Monday: 6 Easy
Tuesday: 14 x 400 zone 5
Wednesday: Off
Thursday: 8 mile Hoagie
Friday: Off
Saturday: 12 Long
Sunday: 5 Easy

Week 4
Monday: 6
Tuesday: Off
Wednesday: 8 x 1000 zone 6
Thursday: Off
Friday: 4 Easy
Saturday: 14 Long
Sunday: 5 Recovery

Week 5
Monday: 0
Tuesday: 8 Easy
Wednesday: Off
Thursday: 12 x 400 zone 5
Friday: Off
Saturday: 10 Progression
Sunday: Off


Week 6
Monday: 8 Easy
Tuesday: Off
Wednesday: 4 x 800; zone 6, zone 5, zone 5, zone 3
Thursday: Off
Friday: Off
Saturday: Race

About the author of this article
Article courtesy of Josh Scully at www.online-running-coach.com. A competitive road runner and triathlete since 1983, Josh has successfully coached High School teams and individual athletes to perform at the very highest levels using his RUNNING SMART principles. His coaching achievements encompass Five State Champions; 35 All State Runners; Two Cross Country Team State Championships; Two Cross Country Team State Runner-ups; Four Cross Country Team State Third place finishes; Six time Cross Country Coach of the Year. Josh is a High school and college teacher and has a PhD in Biochemistry.

Josh offers online coaching at www.online-running-coach.com and his acclaimed book, Smart Running is available to purchase online. He can be contacted via email at smartrunning@sbcglobal.net

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