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.