About This Program

Let's improve your race time!

This plan is best for runners who know they can cover the 10K distance and are ready to add speedwork to the mix!

This plan provides a progressive build up, 10K specific speedwork and an emphasis on strength training to guide runners in reaching their potential. Runners will be guided through four to five days a week of running (on road and soft surfaces), walking for recovery. Mobility and strength training will also be incorporated. 

All runs range from: 2-8 mi / 3.2-12.8 km. The first long run is 5 mi / 8 km. Please register for a 10K to complete in the 8th week. 

Gradually increase your weekly mileage.

Hone in on 10K specific speedwork. 

Incorporate weight training and mobility to prevent injury. 

Facilitate recovery with planned rest days and stepback weeks. 

Build racing confidence with increased speed.