Faster Road Racing: 8K-10K Schedule 1

Reset

This plan comes from here. Please support the original authors.

"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."

Select units on the left. Remove to skip time estimation

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