Faster Road Racing: 8K-10K Schedule 1

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"8K-10K Schedule 1: 30 to 42 Miles (48-67 km) per Week" from "Faster Road Racing: 5K to Half Marathon" by Pete D. Pfitzinger and Philip Latter. "This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, you should follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. The schedule starts at 30 miles per week and gradually builds up to 42 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day."

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Week 12
30.0 miles 4h
04/04 Fri
Rest or cross-training
04/05 Sat
General aerobic + speed 6 miles 6 × 12 sec uphill followed by 6 × 100m strides
04/06 Sun
Endurance 8 miles
04/07 Mon
Rest or cross-training
04/08 Tue
Lactate threshold 7 miles 3 × 8 min LT intervals (jog 3 min recovery)
04/09 Wed
Rest or cross-training
04/10 Thu
Endurance 9 miles
Week 11
32.0 miles 4h16m
04/11 Fri
Rest or cross-training
04/12 Sat
Speed 6 miles 2 sets of 4 × 200 m @ 800 m to mile race pace (jog 200 m recovery and 4 min between sets)
04/13 Sun
Endurance 8 miles
04/14 Mon
Rest or cross-training
04/15 Tue
Lactate threshold 8 miles 10 min LT interval (jog 3 min recovery) 10 min LT interval (jog 3 min recovery) 8 min LT interval
04/16 Wed
Rest or cross-training
04/17 Thu
Endurance 10 miles
Week 10
34.0 miles 4h32m
04/18 Fri
Rest or cross-training
04/19 Sat
General aerobic + speed 7 miles 6 × 12 sec uphill followed by 6 × 100m strides
04/20 Sun
Endurance 9 miles
04/21 Mon
Rest or cross-training
04/22 Tue
VO₂max 8 miles 6 × 3 min uphill @ 3K-5K race effort (jog downhill recovery)
04/23 Wed
Rest or cross-training
04/24 Thu
Endurance 10 miles
Week 9
30.0 miles 4h
04/25 Fri
Rest or cross-training
04/26 Sat
Speed 7 miles 2 sets of 4 × 200 m @ 800 m to mile race pace (jog 200 m recovery and 4 min between sets)
04/27 Sun
General aerobic 7 miles
04/28 Mon
Rest or cross-training
04/29 Tue
General aerobic 7 miles
04/30 Wed
Rest or cross-training
05/01 Thu
General aerobic 9 miles
Week 8
37.0 miles 4h56m
05/02 Fri
Rest or cross-training
05/03 Sat
General aerobic + speed 7 miles 6 × 12 sec uphill followed by 6 × 100m strides
05/04 Sun
Endurance 9 miles
05/05 Mon
Rest or cross-training
05/06 Tue
VO₂max 8 miles 5 × 1,000 m @ 3K-5K race pace (jog 50-90% interval time recovery)
05/07 Wed
Recovery 3 miles
05/08 Thu
Endurance 10 miles
Week 7
39.0 miles 5h12m
05/09 Fri
Rest or cross-training
05/10 Sat
Speed 8 miles 2 sets of 5 × 200 m @ 800 m to mile race pace (jog 200 m recov-ery and 4 min between sets)
05/11 Sun
Endurance 9 miles
05/12 Mon
Rest or cross-training
05/13 Tue
Lactate threshold 8 miles 12 min LT interval (jog 4 min recovery) 10 min LT interval (jog 4 min recovery) 10 min LT interval
05/14 Wed
Recovery 3 miles
05/15 Thu
Endurance 11 miles
Week 6
41.0 miles 5h28m
05/16 Fri
Rest or cross-training
05/17 Sat
General aerobic + speed 8 miles 2 sets of 6 × 100m strides (jog 3 min between sets)
05/18 Sun
Endurance 9 miles
05/19 Mon
Rest or cross-training
05/20 Tue
Race pace 9 miles 4 × 1,200 m 2 × 1,000 m All intervals @ 8K-10K race pace (jog 50% interval time recovery)
05/21 Wed
Recovery 4 miles
05/22 Thu
Endurance 11 miles
Week 5
34.0 miles 4h32m
05/23 Fri
Rest or cross-training
05/24 Sat
General aerobic + speed 7 miles 2 sets of 4 x 150 m strides (jog 250 m recovery and 4 min between sets)
05/25 Sun
General aerobic 7 miles
05/26 Mon
Rest
05/27 Tue
Recovery 3 miles
05/28 Wed
5K tune-up race 8 miles
05/29 Thu
Endurance 9 miles
Week 4
42.0 miles 5h36m
05/30 Fri
Rest or cross-training
05/31 Sat
General aerobic + speed 8 miles 8 × 100m strides
06/01 Sun
Endurance 9 miles
06/02 Mon
Rest or cross-training
06/03 Tue
VO₂max 9 miles 3 × 1,000 m 3 × 800 m All intervals @ 3K-5K race pace (jog 50-90% interval time recovery)
06/04 Wed
Recovery 5 miles
06/05 Thu
Endurance 11 miles
Week 3
34.0 miles 4h32m
06/06 Fri
Rest or cross-training
06/07 Sat
General aerobic + speed 7 miles 2 sets of 4 × 150 m strides (jog 250 m recovery and 4 min between sets)
06/08 Sun
General aerobic 7 miles
06/09 Mon
Rest
06/10 Tue
Recovery 3 miles
06/11 Wed
5K tune-up race 8 miles
06/12 Thu
Endurance 9 miles
Week 2
30.0 miles 4h
06/13 Fri
Rest or cross-training
06/14 Sat
General aerobic + speed 6 miles 8 × 100m strides
06/15 Sun
Recovery 4 miles
06/16 Mon
VO₂max 8 miles 4 × 800 m 2 × 600 m All intervals @ 3K-5K race pace (jog 50-90% interval time recovery)
06/17 Tue
Rest or cross-training
06/18 Wed
Recovery 4 miles
06/19 Thu
General aerobic 8 miles
Week 1
31.0 miles 4h8m
06/20 Fri
Race pace + speed 6 miles 4 × 100m strides 1,200 m @ 8K-10K race pace
06/21 Sat
Recovery 3 miles
06/22 Sun
Recovery 4 miles
06/23 Mon
Rest
06/24 Tue
Recovery 3 miles 4 × 100m strides
06/25 Wed
8K or 10K goal race 11 miles
06/26 Thu
Recovery 4 miles
Race week
32.0 miles 4h16m
06/27 Fri
Rest or cross-training
06/28 Sat
Recovery 5 miles
06/29 Sun
Recovery 5 miles
06/30 Mon
Recovery 6 miles
07/01 Tue
Rest or cross-training
07/02 Wed
General aerobic + speed 7 miles 8 × 100m strides
07/03 Thu
General aerobic 9 miles