Run
5min easy pace
Rest: 5min walk
Repeat 2x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
5min easy pace
Rest: 5min walk
Repeat 2x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
5min easy pace
Rest: 3min walk
Repeat 4x
Cool-down Run: 5-10min Stretch
Run
6min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
6min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
10min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Run
12min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
12min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
30min easy pace
Cool-down Run: 5-10min Stretch
Run
12min easy pace
Rest: 4min walk
Repeat 4x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
15min easy pace
Rest: 4min walk
Repeat 3x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
35min easy pace
Cool-down Run: 5-10min Stretch
Run
4min faster pace
Rest: 2min walk
Repeat 6x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
40min easy pace
Cool-down Run: 5-10min Stretch
Run
5min faster pace
Rest: 2min walk
Repeat 6x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
25min easy pace
Rest: 4min walk
Repeat 2x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
45min easy pace
Cool-down Run: 5-10min Stretch
Run
10min easy pace Run: 5min faster pace
Rest: 2min walk Repeat 5x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
30min easy pace
Rest: 4min walk
Repeat 2x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
50min easy pace
Cool-down Run: 5-10min Stretch
Run
2min faster pace
Rest: 2min walk Repeat 10x
Cool-down Run: 5-10min Stretch
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Run
30min easy pace
Cool-down Run: 5-10min Stretch
Run
10k Race Day
Good Luck