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