10K Training Plan 8/1/2011-10/10/2011:
Week 1
8/1/2011: 4 mile run outside
8/2/2011: 3 mile run outside
8/3/2011: 3.6 mile run outside
8/4/2011: 4.5 mile run outside
8/5/2011: rest day
8/6/2011: 45 minute spinning class
8/7/2011: rest day
Week 2
8/8/2011: 45 minutes x training, lift
8/9/2011: 4 Intervals + 10 min warm up + 10 min cool down
8/10/2011: 3 mile run outside
8/11/2011: rest day
8/12/2011: 4 mile run outside
8/13/2011: Hiking in NH! --> way better than any runs :)
8/14/2011: rest day
Week 3
8/15/2011: 30 minute tempo run + lift
8/16/2011: 30 minute treadmill run
8/17/2011: 3.5 mile run
8/18/2011: rest day
8/19/2011: 35 min tempo run + lift
8/20/2011: 5 mile run outside
8/21/2011: rest day
Week 4
8/22/2011: rest day
8/23/2011: 6 intervals + lift
8/24/2011: 30 minute treadmill run
8/25/2011: 35 minute tempo run
8/26/2011: rest day
8/27/2011: 6 mile run outside
8/28/2011: rest day
Week 5
8/29/2011: rest day --> hurricane irene!
8/30/2011: 7 intervals
8/31/2011: 4 mile run outside)
9/1/2011: 40 minute tempo run
9/2/2011: 6 mile run outside
9/3/2011: rest day
9/4/2011: rest day
Week 6
9/5/2011: rest day
9/6/2011: 8 Intervals + lift (2 a days!)
9/7/2011: 4.5. mile run
9/8/2011: x train/lift
9/9/2011: 40 minute tempo run
9/10/2011: 7 mile run outside
9/11/2011: rest day
Week 7
9/12/2011: 8 Intervals
9/13/2011: 4.5. mile run outside
9/14/11: 30 minute tempo run
9/15/2011: 30 min x train/ lift
9/16/2011: 7.5 mile run outside
9/17/2011: rest day
9/18: 2011: x train + lift
Week 8
9/19/2011: 6 intervals
9/20/2011: 4 mile run outside
9/21/2011: 40 minute tempo run
9/22/2011: 30 min x train/lift
9/23/2011: 8 mile run
9/24/2011: rest day
9/25/2011: rest day
Week 9
9/26/2011: 4 mile run outside
9/27/2011: 6 intervals
9/28/2011: x train/lift
9/29/2011: rest day
9/30/2011: 40 minute tempo run
10/1/2011: rest day
10/2/2011: 7 mile run outside
Week 10 TAPER
10/3/2011: x train
10/4/2011: 3 miles treadmill
10/5/2011: 40 minute tempo run
10/6/2011: 3 mile run
10/7-10/9: rest days
10/10/2011: RACE DAY: TUFTS HEALTH PLAN 10K
