The Perfect 10 (5-k and 10-k) For Newbies

Day  Cycle 1:

1 – Tempo Run: 15 minute warm-up, 20 minute faster pace, 15 minute cooldown

2 – Rest of cross-train

3 – 3 mile easy

4 – Speedwork: 3 Yasso 800s

5 – Cross-train

6 – 4 mile easy

7 – 5 mile easy

8 – LSD: 5-6 miles

9 – Rest Day

10 -4 miles easy

Day  Cycle 2:

1 – Tempo run: 15 minute warm-up, 20 minute faster pace, 15 minute cooldown

2 – Rest of cross-train

3 – 3 mile easy

4 – Speedwork: 3 Yasso 800s

5 – Cross-train

6 – 4 mile easy

7 – 5 mile easy

8 – LSD: 5-6 miles

9 – Rest

10 – 4 mile easy

Day  Cycle 3:

1 – Tempo Run: 15 min warmup, 25 min faster pace, 15 min cooldown

2 – Rest of cross-train

3 – 3 mile easy

4 – Speedwork: 4 Yasso 800s

5 – Cross-train

6 – 4 mile easy

7 – 5 mile easy

8 – LSD: 6-7 miles

9 – Rest

10 – 4 mile easy

Day Taper 5-k and 10-k:

1 – 2 mile easy

2- Cross-train

3 – Rest

4 – Track: 2 Yasso 800s

5 – Cross-train

6 – Rest

7 – Rest

8 – 2 mile easy

9 – Rest

10 – Race Day!

Follow cycles 1,2, and 3 twice, then follow the taper.

You must start the program 70 days prior to the race date.