Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes

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1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Distance: 2 Miles Steady State Steady State Miles for Week-20 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Tempo Distance: 2 Miles Steady State Miles for Week-22 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Steady State Steady State Miles for Week-25 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Speed Play Steady State Miles for Week-26 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Interval Steady State Miles for Week-27 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Distance: 9 Miles Goal Pace Steady State Miles for Week-29

2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 43 Day 44 Day 45 Day 46 Day 47 Day 48 Day 49 Practice 10K Race Distance: 9 Miles Tempo Time: 45 Minutes Miles for Week-24 Day 50 Day 51 Day 52 Day 53 Day 54 Day 55 Day 56 Speed Play Day 57 Day 58 Day 59 Day 60 Day 61 Day 62 Day 63 Distance: 10 Miles Steady State Miles for Week-30 Time: 90 Minutes Goal Pace Day 64 Day 65 Day 66 Day 67 Day 68 Day 69 Day 70 Distance: 10 Miles Steady State Miles for Week-32 Time: 90 Minutes Tempo Day 71 Day 72 Day 73 Day 74 Day 75 Day 76 Day 77 Steady State Miles for Week-35 Time: 50 Minutes Max VO 2 Day 78 Day 79 Day 80 Day 81 Day 82 Day 83 Day 84 Goal Pace Time: 40 Minutes Steady State Miles for Week-28 Recovery Race Day Tomorrow! Miles for Week-24

3 Glossary of Terms: + Strides: An easy run at a conversational pace with 4 x 100m strides after run General Strength and Cross : Begin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. Goal pace: For Wednesday Week 6: After your warm up run 6 x 800m at your 10K goal pace for next week's 10K. Take 3 minutes of rest between each run. For Wednesday Week 9: After your warm up run 2 x 2 miles at your 10K goal pace with 3 minutes of recovery between each. Follow this with 4 x 400m at Max VO2 pace with 2 minutes rest. For Wednesday Week 12: After 10 minutes of easy running run 8 x 400m at this weekends goal pace for 10K with 1 minute of rest between each run. Finish with 10 minutes or more of easy running to complete distance. Interval: After 1-2 miles of easy running run 8 x 300m at Interval pace with 2 minutes easy jogging between intervals. Finish with 10 or more minutes of easy running to complete distance. Max VO 2 : After 10 minutes of easy running complete 10 x 300m at Max VO2 pace with 1-minute rest between each. Finish with 10 minutes or more to complete distance. Speed Play: For Wednesday Week 4: After your warm up run 14 runs of 30 to 45 seconds each at your Max VO 2 effort with 3-4 minutes of easy running between each. For Wednesday Week 8: After your warm up run 20 runs of seconds at your 5K race pace effort with 2-3 minutes of easy running between each.

4 Steady State: Begin with 5 minutes of conversational running and complete the remainder of the run at the steady state effort. For Wednesday Week 1: After your warm up run 3 x 5 minutes at steady state effort with 2 minutes of easy running between intervals. Finish with 10 minutes or more of easy running to complete distance. For Wednesday Week 3: After your warm up run 15 minutes at steady state followed by 4 minutes of easy running and then 5 minutes at tempo effort. Tempo: For Wednesday Week 2: After your warm up run 5 x 800m at tempo effort with 2 minutes of rest between each run. Follow this with 4 x 200m at Interval effort with a 200m jog as recovery. For Wednesday Week 7: After your warm up run 2 x 10 minutes at your tempo effort with 3 minutes of easy running between each. For Wednesday Week 10: After your warm up run 4 x 1 mile at your tempo effort with 1 minute of easy jogging between each run.

5 Effort Based Intensities: Name Description: Similar pace to: Recovery An easy effort that allows you to feel rejuvenated when Much slower than marathon pace; a pace finished even when running 1 hour or more you would go if you had to run all day A pace you can hold a conversation at while running Just slower than marathon for most recreational runners Steady State Tempo Fast and Smooth Top Speed A pace with enough intensity to allow you to feel your heart rate rise BUT will allow you to speak in short sentences. Breathing is in steady state with an even inhalation and exhalation pattern but deeper than conversational. A comfortably hard pace that feels challenging but sustainable for minutes on end; breathing is deep and exhalation is noticeably more labored than steady state yet still rhythmic; your legs will begin to feel the heaviness of effort after a few minutes; effort is sustainable for extended duration but most athletes desire to know the duration of the run. An effort where the stride is open and fluid; breathing quickly becomes deep and after a minute or so of running is very deep and may become labored but in control; your legs and arms are heavy after a few minutes of running The fastest absolute running speed that can be performed for an athlete over meters. Marathon pace for very well trained runners; Half marathon pace for fit recreational runners and 1-hour race pace for novice or unfit runners. A race pace for an event lasting 1 hour for well trained runners and 30 minutes for recreational runners A race pace for an event lasting minutes for well-trained runners and 6 minutes or less for recreational runners. In training a percentage of this pace is typically used such as 'a 30 second run at 85% of top speed'