LEAD FROM THE FRONT. 10K TRAINING. WITH COACH SALAZAR. Get your training off on the right foot with a. 4-mile run today.
10K TRAINING LEAD FROM THE FRONT WITH COACH SALAZAR
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
RUN
RUN
DAY OFF
RUN
RUN
RUN
DAY OFF
25 miles
1 TOTAL MILEAGE 38 miles
2 TOTAL MILEAGE 46 miles
3 TOTAL MILEAGE 27 miles
4 TOTAL MILEAGE
4 miles Get your training off on the right foot with a 4-mile run today.
RUN 5 miles 5 miles. You've got to put in the work to see the results.
TRACK Long Intervals Warm up for 2 miles, then run 6 x 1000m starting at a 10K pace and work down to a 5K pace. Run a 400m recovery jog between reps. Cool down for 2 miles.
DAY OFF Rest Enjoy today's rest day and get ready for the week of training ahead.
TRACK
42 miles
Long Intervals
5
Find a track, grass or flat surface, warm up for 1 mile, then run 5 x 1 mile at 10K pace with 3 minutes rest between each rep. Finish with 2-mile cool down.
TOTAL MILEAGE
RUN
35 miles
6
7 miles 7 miles today. You're in the homestretch.
5 miles Another day, another run. Run 5 miles and get it going.
WORKOUT 6 miles with Strides You've hit your stride. Find a track or a flat grass field and run 6 miles plus 8 x 100m strides.
RUN 8 miles 8 miles. Nothing you haven't seen before.
TRACK
Rest Way to run it. Take today off and relax like royalty.
RUN
6-mile Tempo
Rest
Time for a tempo. Warm up for 1 mile, then run 3 miles at Half Marathon pace, and finish with a 2-mile cool down.
You've been running all week. A day off will do you well.
DAY OFF
RUN
WORKOUT
Rest Way to put in the work. Take it easy today and enjoy your day off.
RUN 6 miles Reward yourself for coming this far by running another 6 miles today.
RUN
RUN
RUN 7 miles It's not déjà vu, just another 7 miles.
DAY OFF
7 miles
Short Intervals
6 miles
WORKOUT
4 miles 4 miles — nothing you haven't seen before.
If 7 is your lucky number, today's your lucky day. Run 7 miles, because there's no such thing as luck.
Warm up for 2 miles, then run 2 sets of 600m, 400m, 300m, and 200m, starting at a 5K pace, working down to a mile pace. Run a 400m recovery jog between reps. 2-mile cool down.
Another day, another 6 miles. Your race time will thank you.
6 miles Get back to business with a 6-mile run today.
8 miles Days like these are what makes the difference on race day. Crush these 8 miles.
TRACK Short Intervals Warm up for 1 mile, then run 3 sets of 4 x 300m at 5K pace with 1 minute rest in between each rep, and 4 minutes rest between sets. Finish with a 2-mile cool down.
6 miles Bump it back up to 6 miles today. You got this.
LONG RUN 9 miles 9-miler today. It's your longest run yet, but you've got this.
RUN
Rest Take the day off. You've earned it.
RUN 4 miles You had a long run yesterday, so let's bring it back down to 4 miles at an easy pace to recover today.
LONG RUN
6 miles
6-mile Tempo
6 miles
11 miles
Get back in the saddle with a 6-mile run today.
Time to tempo. 2 miles at Half Marathon pace, 3-minute rest, 2 x 1 miles at 10K pace with a 400m recovery jog between reps, and finish with a 2-mile cool down.
Another 6-miler. It will all pay off on race day. And with a solid run today and a long run tomorrow, keep in mind how much you're hydrating.
Time to run farther. Get after this 11-miler.
DAY OFF
WORKOUT
RUN
RUN
Rest Take it easy today. You've only got a few weeks left until race day.
TRACK
4 miles with Strides Run 4 miles plus 6 x 100m strides at goal race pace at a track, grass or flat surface.
DAY OFF
5K Race Race like you mean it and crush this 5K.
LONG RUN
6 miles Keep it going with a nice, easy 6-mile recovery run today.
DAY OFF
Short Intervals
Rest
13 miles
Rest
Warm up for 2 miles, then run 3 sets of 800m and 300m. Do the 800m at 5K pace, and the 300m a little faster, with a 400m recovery jog between reps. Finish with a 2-mile cool down.
Kick back and give your legs some rest. They've been workhorses for you.
A long run like this 13-miler will make the distance on race day fly by.
Take a day off as you get ready for race week.
RUN
DAY OFF
WORKOUT
RACE DAY
6 miles 6 miles. You can rest tomorrow.
Rest
3 miles with Strides
10K Race
It's your last rest day before the race. Make it count.
One day to go. Get ready with 3 miles plus 6 x 100m strides at race pace. As always, the track is your friend for these, but grass surface or a flat area works too.
Race Day is here. Time to give it all you got.
