Train 12 weeks to build an aerobic engine and leg speed capable of breaking 40 minutes in the 10k! Fully pace structured workouts 4 out of the 5 days a week to lead you through your training. 5 days a week training. Main workouts on Mondays, Base Runs on Tuesday/Wednesday/Thursday, Long Runs on Saturdays. You should be in good health with injury-free running, able to run 6 miles non-stop, and be comfortable running 4-5 days a week before starting this program. Recovery weeks built in for ...