Beginner 10-mile

Beginner Tarheel 10 Miler Training Plan
Mon Tue Wed Thurs Fri Sat Sun
Week 1 3 mile run @ 70% max heartrate Rest 4miles w/ 2mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 6 mile w/ 4 mile @ 60% max heartrate Rest
Week 2 4 mile run @ 70% max heartrate Rest 5miles w/ 3mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 6 mile w/ 4 mile @ 60% max heartrate Rest
Week 3 4 mile run @ 70% max heartrate Rest 5miles w/ 3mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 8 miles w/ 6mile @ 60% max heartrate Rest
Week 4 5 mile run @ 70% max heartrate Rest 5miles w/ 4mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 6 mile w/ 4 mile @ 65% max heartrate (slightly faster than week before) Rest
Week 5 5 mile run @ 70% max heartrate Rest 6miles w/ 4mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 10 mile w/ 8 mile @ 60% max heartrate (take this workout easy and concentrate on steady pace through the 8 miles) Rest
Week 6 6 mile run @ 70% max heartrate Rest 5 miles @ 60% max heartrate Cross Train – Cycling, Swimming, Weight Training Rest 10k @ race pace (short warm-up then hit it for 6.2 miles) Rest
Week 7 4 mile run @ 65% max heartrate Rest 8 miles w/ 4 miles @ race pace Cross Train – Cycling, Swimming, Weight Training Rest 10 mile w/ 8 mile @ 70% max heartrate (kick your week 5 pace up a notch with this workout) Rest
Week 8 6 mile run @ 70% max heartrate Rest 5miles w/ 3mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 8 miles fast pace Rest
Week 9 5 mile run @ 65% max heartrate Rest 5miles w/ 3mile fast (race pace) Cross Train – Cycling, Swimming, Weight Training Rest 6 mile @ 70% max heartrate Rest
Week 10 5 mile @ 70% max heartrate Rest 4miles @ 65% max heartrate Cross Train – Cycling, Swimming, Weight Training Very, very easy 20 mins jog Race!!!!! Rest