10-mile Intermediate

 Intermediate Tarheel 10 Miler Training Plan
Mon Tue Wed Thurs Fri Sat Sun
Week 1 5 mile run w/ 3mile @ race pace Rest 5 mile w/ 1/4 mile x 6 @5k pace (1/4 mile recovery between intervals) Cross Train – Cycling, Swimming, Weight Training 4 mile run @ 65% max heartrate 6 mile @ 70% max heartrate Rest
Week 2 5 mile run w/ 3mile @ race pace Rest 5 mile w/ 1/2 mile x 4 @5k pace (1/4 mile recovery between intervals) Cross Train – Cycling, Swimming, Weight Training 4 mile run @ 65% max heartrate 8 miles @ 70% max heartrate Rest
Week 3 6 mile run w/ 4mile @ race pace Rest 5 mile w/ 1/2 mile x 4 @5k pace (1/4 mile recovery between intervals) Cross Train – Cycling, Swimming, Weight Training 5 mile run @ 65% max heartrate 10 mile @75% max heartrate Rest
Week 4 6 mile run w/ 4mile @ race pace Rest 7 mile w/ 1 mile x 3 @ 10k pace (3 min recovery between intervals) Cross Train – Cycling, Swimming, Weight Training 4 mile run @ 65% max heartrate w/ 4x45sec bursts 8 mile w/ 6 mile @75% max heartrate (w/ 1 mile at 85% max heartrate) Rest
Week 5 7 mile run w/ 5mile @ race pace Rest 5 miles w/ 6 x hill repeats (the hill in front of South Mebane Elementary would be perfect for these repeats) Cross Train – Cycling, Swimming, Weight Training 6 mile run @ 65% max heartrate w/ 6x45sec bursts 12 mile w/ 11 mile @ 70% max heartrate (w/ 1 mile at 85% max heartrate) Rest
Week 6 6 mile run @ 2 mile @ race pace Rest 5 miles @ 60% max heartrate Cross Train – Cycling, Swimming, Weight Training 3 Miles very easy 10k @ race pace (short warm-up then hit it for 6.2 miles) Rest
Week 7 6 mile run w/ 4mile @ race pace Rest 8 miles w/ 4 miles @ race pace Cross Train – Cycling, Swimming, Weight Training 6 mile run @ 65% max heartrate w/ 8x45sec bursts 14 mile w/ 8 mile @ 75% max heartrate Rest
Week 8 6 mile run @ 70% max heartrate Rest 5 miles @ 60% max heartrate Cross Train – Cycling, Swimming, Weight Training 3 Miles very easy 10 mile goal race pace Rest
Week 9 5 mile run w/ 3mile @ race pace Rest 5 mile w/ 1 mile x 2 @5k pace (5 min recovery between intervals) Cross Train – Cycling, Swimming, Weight Training 4 mile run @ 65% max heartrate w/ 8x45sec bursts 6 mile w/ 3mile @ 70% max and    3mile race pace Rest
Week 10 5 mile w/ 3mile @ 70% max heartrate Rest 4miles easy w/ 6 x 45sec burts Rest Very, very easy 20 mins jog Race!!!!! Rest