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