8 Week Basic 10k Training Plan

Version 1.
8 week Basic 10k

by
This packet contains many important things. Please review all sections before starting your training regimine.
CONGRATULATIONS! You are now one step closer to getting to your new Personal Best!
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Index: Page:
Your Workout Volume and Type Breakdown……………………………………………………………………………………………………………
2
Weekly Load and How Much Time You'll Spend…………………………………………………………………………………………………………
2
Running in Zones ………………………………………………………………………………………………………………………….. 3
Running using Heart Rate (Optional)…………………………………………………………………………………………………………………………….
4
Finding Your Race Pace……………………………………………………………………………………………………………………………. 5
Approximate Training Paces……………………………………………………………………………………………………….. 5
Workouts in this Plan…………………………………………………………………………………………………………………….. 6
Strength Training Guidelines……………………………………………………………………………………………………………………… 7
Warm-up and Cool-Down………………………………………………………………………………………………………………………..7
Nutrition Guidelines……………………………………………………………………………………………………………………………………… 8
How To Use Your Schedule………………………………………………………………………………………………………………….. 9
Making Plan Adjustments………………………………………………………………………………………………………………….. 9
Workout Schedule At a Glance………………………………………………………………………………………………………………………….11
Weekly Workout Schedule……………………………………………………………………………………………………………………………… 12
Race Day Checklist………………………………………………………………………………………………………………………………20
To a Personal Best!
Warning:
This plan is designed for established runners who are in good health. Before beginning this or any fitness program,
please consult with your physician.
Copyright © 2015 RUNfit 365. All Rights Reserved 1

Version 1.5
Training Volume and Type

Training Volume (how much you do) and Training Type (what kind of training you do) are very important concepts
to plan around. We want to make sure you have the right combination to allow your body to adapt in the right areas
without causing overtraining. Overtraining occurs when you are not recovering enough, or when the volume is
simply too high for your current level of fitness. This plan is designed with these concerns in mind. However, it is still
important to familiarize yourself with signs of overtraining. If you experience these signs, ensure you are getting
adequate recovery, sufficient sleep, and good nutrition.
Some signs that you are overtraining are:

- A Rise in your Resting Heart Rate (RHR) or Having to Slow Down to Maintain Heart Rate
- Feeling Tired, Worn Down (Not Explained by Other Reasons)
- Not Able to Complete Workouts
- A Drop in Performance
- Moodiness/Depression/Insomnia
- Decreased Appetite
Below are graphs with your volumes in time (Figure 1) and in Load (Figure 2), as well as the time spent in
different types of training (Figure 1).
Figure 1 Your Workout Volume and Type Breakdown:
Max Effort
Very Hard
Hard
Moderate
Easy
Figure 2 Weekly Load (Intensity x Volume):
1 2 3 4 5 6 7 8
Hours you'll spend Approximate Distance

If you Race at this pace… (Low Week - Peak Week) (Low Week - Peak Week)
6:00/mi | 3:43/km 1:15 - 2:30 14 - 22 mi | 22 - 35 km
7:00/mi | 4:20/km 1:15 - 2:30 12 - 19 mi | 19 - 30 km
8:00/mi | 4:58/km 1:15 - 2:30 11 - 17 mi | 17 - 27 km
9:00/mi | 5:35/km 1:15 - 2:30 9 - 15 mi | 15 - 24 km
10:00/mi | 6:12/km 1:15 - 2:30 9 - 14 mi | 14 - 22 km
11:00/mi | 6:50/km 1:15 - 2:30 8 - 12 mi | 13 - 20 km

Version 1.5
Running in Zones
Running by feel takes a little practice to really dial in, but there are some key things you can pay attention to making it
easier to tell where you're at. They are:
- Perceived Exertion - how you feel, measured on a scale
- Breathing - how labored your breathing is
- Conversation - how easy or hard it is to carry a conversation
Below is a graph (Figure 3) that describes how each zone feels in these three aspects, as well as a comparision of which
training runs and races correspond with a zone. This is a guide to help you train in the appropriate zone.
Figure 3 Feel of Running Zones
Zone 1 - Recovery Zone - Very Easy

Zone 1 is mainly for active recovery. In this plan, you will fully rest for recovery.
Zone 2 - Endurance Zone - Easy
Zone 2 is where you will spend most of your time. It is an easy zone and running here provides many physiological benefits
such as an increase in heart stroke volume, higher mitochondrial density, and efficiency in the aerobic fuel system. Workouts
in this zone may feel slow but are important to getting to your full potential. Your Long and Easy Runs are in this zone, and
you might run an Ultra-Marathon and some of a Marathon in this Zone.
Zone 3 - Intense Endurance Zone - Moderate
The pace and intensity picks up in Zone 3. Running in this zone can help build confidence in your Marathon pace, and is where
you typically run a Marathon Pace workout.
Zone 4 - Sub-Threshold Zone - Hard
Now you're really picking up the pace. The famous Tempo run is in this zone, and is designed to increase your Lactate clearing
ability. By training here, you can run a faster pace while still clearing Lactate, keeping you from exhaustion longer. A typical
athlete might run a Half-Marathon in the beginning of the zone, and a 10k towards the end of the zone.
Zone 5 - Fast Zone - Very Hard to Max
Workouts in this zone develop increased VO2max, economy, and pure speed. They range from minutes to seconds, and have
intervals of work and recovery. Your body learns to go fast in this zone, and learns how to become efficient at utilizing the
anaerobic fuel system. Races in this Zone span from 10k for some to sprints for all.

Version 1.5
Running Using Heart Rate (Optional)

Training by heart rate can be a very effective way to make sure you are training at the appropriate intensity and in the
appropriate energy system for a given workout. If heart rate training is not for you, see the "Running in Zones" section
to learn more about how you can run by feel.
The most accurate way to get your zones is to go to a testing facility. Since that probably isn't something you are looking
to do, there is an alternative that can get pretty close estimates. By doing a 30 minute time trial, you can get an estimate
of your Lactate Threshold. And with that, zones that will be good enough to train by.
30 Minute Time Trial

- Go to a track (or very flat course) and take your heart rate monitor
- Warm up for 10 - 15 minutes, starting at a very light pace and increasing to a moderate pace. Stretch if desired.
- Now, run your best 30 minute pace. Make sure to keep a consistent pace for the entire duration. That is,
don't start off too fast and slow down. Keep the same pace the entire time. Record the entire 30 minutes with your
heart rate monitor, but press the "Lap" button after the first 10 minutes, letting the last 20 minutes go until the end.
Your average heart rate for the last 20 minutes will be a close estimate to your Lactate Threshold
Calculating Your Heart Rate Zones

1. Enter your Estimated Lactate Threshold into the large box in the grid below (to the right of "Lactate Threshold Here")
2. Multiply your Estimated Lactate Threshold by the numbers to get the top end of your zones
3. Fill in the rest of the numbers, increasing each by one (see example below)
Please note that these zones are guidelines, and you should always listen to your body. Even if you are running using
heart rate, please review "Running in Zones" to familiarize yourself how each zone should feel.

Version 1.5
Approximate Training Paces

You can get an approximation of where your training paces might be using the grid below. Match your Goal Race Pace in the
"Goal Pace" column and follow that row over to see corresponding paces per zone. It is important to note that these are approximate
paces based on these race paces, and conditions (weather, hydration status, etc) can significantly change these zones. Because
of this, Always listen to your body to determine if you are running at the appropriate pace.
Goal Pace Easy/Long Run Tempo Run Tempo Rpts Race Pace Run VO2 Max Rpts Max Rpts
6:15/mi 7:04 - 8:22 6:15 - 6:30 6:11 - 6:24 6:15 - 6:25 5:18 - 5:32 5:18 +
6:30/mi 7:19 - 8:38 6:30 - 6:46 6:25 - 6:39 6:30 - 6:40 5:31 - 5:44 5:31 +
6:45/mi 7:34 - 8:54 6:45 - 7:01 6:40 - 6:54 6:45 - 6:55 5:43 - 5:57 5:43 +
7:00/mi 7:49 - 9:11 7:00 - 7:16 6:54 - 7:09 7:00 - 7:10 5:55 - 6:09 5:55 +
7:15/mi 8:05 - 9:27 7:15 - 7:31 7:08 - 7:24 7:15 - 7:25 6:07 - 6:21 6:07 +
7:30/mi 8:21 - 9:42 7:31 - 7:46 7:22 - 7:39 7:30 - 7:40 6:18 - 6:34 6:18 +
7:45/mi 8:37 - 9:58 7:46 - 8:00 7:36 - 7:54 7:45 - 7:55 6:30 - 6:46 6:30 +
8:00/mi 8:53 - 10:13 8:01 - 8:15 7:50 - 8:09 8:00 - 8:10 6:42 - 6:58 6:42 +
8:15/mi 9:09 - 10:29 8:15 - 8:30 8:05 - 8:23 8:15 - 8:25 6:53 - 7:11 6:53 +
8:30/mi 9:25 - 10:45 8:29 - 8:46 8:20 - 8:38 8:30 - 8:40 7:04 - 7:23 7:04 +
8:45/mi 9:41 - 11:00 8:43 - 9:01 8:35 - 8:52 8:45 - 8:55 7:16 - 7:35 7:16 +
9:00/mi 9:57 - 11:15 8:58 - 9:15 8:49 - 9:06 9:00 - 9:10 7:28 - 7:47 7:28 +
9:15/mi 10:13 - 11:30 9:13 - 9:28 9:02 - 9:20 9:15 - 9:25 7:40 - 7:59 7:40 +
9:30/mi 10:29 - 11:45 9:26 - 9:43 9:17 - 9:36 9:30 - 9:40 7:52 - 8:12 7:52 +
9:45/mi 10:45 - 12:00 9:40 - 9:58 9:32 - 9:51 9:45 - 9:55 8:03 - 8:25 8:03 +
3:53/km 4:24 - 5:12 3:53 - 4:03 3:50 - 3:59 3:53 - 4:03 3:18 - 3:26 3:18 +
4:02/km 4:33 - 5:22 4:02 - 4:12 4:00 - 4:08 4:02 - 4:12 3:26 - 3:34 3:26 +
4:12/km 4:42 - 5:32 4:12 - 4:22 4:09 - 4:17 4:12 - 4:22 3:33 - 3:42 3:33 +
4:21/km 4:52 - 5:42 4:21 - 4:31 4:18 - 4:27 4:21 - 4:31 3:41 - 3:49 3:41 +
4:30/km 5:02 - 5:52 4:31 - 4:40 4:26 - 4:36 4:30 - 4:40 3:48 - 3:57 3:48 +
4:40/km 5:11 - 6:02 4:40 - 4:49 4:35 - 4:45 4:40 - 4:50 3:55 - 4:05 3:55 +
4:49/km 5:21 - 6:11 4:49 - 4:58 4:43 - 4:55 4:49 - 4:59 4:02 - 4:12 4:02 +
4:58/km 5:31 - 6:21 4:59 - 5:08 4:52 - 5:04 4:58 - 5:08 4:10 - 4:20 4:10 +
5:08/km 5:41 - 6:31 5:08 - 5:17 5:01 - 5:13 5:08 - 5:18 4:17 - 4:28 4:17 +
5:17/km 5:51 - 6:40 5:16 - 5:27 5:11 - 5:22 5:17 - 5:27 4:24 - 4:35 4:24 +
5:26/km 6:01 - 6:50 5:25 - 5:36 5:20 - 5:31 5:26 - 5:36 4:31 - 4:43 4:31 +
5:36/km 6:11 - 6:59 5:34 - 5:45 5:29 - 5:39 5:36 - 5:46 4:38 - 4:50 4:38 +
5:45/km 6:21 - 7:09 5:44 - 5:53 5:37 - 5:48 5:45 - 5:55 4:46 - 4:57 4:46 +
5:54/km 6:31 - 7:18 5:52 - 6:02 5:46 - 5:58 5:54 - 6:04 4:53 - 5:05 4:53 +
6:04/km 6:41 - 7:27 6:00 - 6:12 5:55 - 6:07 6:04 - 6:14 5:00 - 5:14 5:00 +

Version 1.5
Workouts in this Plan

Below is a list containing all the workouts you'll find in this plan.
Workout Name Description
Off Off days are rest days. Take a break, take in good nutrition, and prepare for your next workout.
Long Run A staple in endurance running, this eazy zone run will develop/maintain your aerobic system and
build you up for the final distance. Don't skip these, and stay in the right zone.
Easy Run Like the title, these are easy zone runs generally done at short to moderate distances. Like Long
runs, they will develop and maintain your aerobic system
Hill Repeats - 1min In this Hill Repeat, you'll run up hill for 1 minute work sessions at hard to very hard effort, followed
by recovery, building speed and strength.
Tempo 5min Repeats Tempo runs improve your speed at hard efforts. In this version, you'll run 5 minute repeats at hard
effort, followed by recovery.
x

Version 1.5
Strength Training Guidelines

Most of your strength training will be in running itself. This is sport specific strength. However, if you would like to do
additional strength workouts, there are some that may be beneficial to do. These are best completed 2-3 days a week,
preferably not on rest/recovery days. Body weight exercises are best. Try to flex over 8 seconds and extend over 4 seconds
for all sets. 1-3 sets of 8-10 reps each is sufficient. Try combinations of your favorite exercises
Lower Body: Upper Body: Core Exercises:

- Squats - Push-ups - Plank
- Calf Extension - Pull-ups - Walking Plank
- Forward Lunge - Chin-ups - Superman
- Reverse Lunge - Arm Curls - Hotdog/Banana
- Standing Leg Lift - Dips/Tricep extension - Bird Dogs
Example Progression:
Week 1 Week 2 Week 3
Complete 2 sets Complete 2 sets Complete 3 sets
- 8 Squats - 10 Squats - 8 Squats
- 8 Push-ups - 10 Push-ups - 8 Push-ups
- Plank 1 min - Plank 1 1/2 min - Plank 1 min
- 8 Forward Lunges - 10 Forward Lunges - 8 Forward Lunges
- 8 Pull-ups - 10 Pull-ups - 8 Pull-ups
- 8 Bird Dogs (one each side) - 10 Bird Dogs (one each side) - 8 Bird Dogs (one each side)
Warm-up and Cool-Down

Running puts a lot of stress on your joints and muscles. Warming your body up before doing a workout helps to reduce your
risk for injury and helps to speed recovery. As well, allowing your body to cool down after a workout gives it an opportunity to
return to normal working order. Please allow time before and after each workout to complete these important steps.
Warm-Up
Warm-up for walking:
- Take 5-10 minutes to walk to your starting point, increasing your pace as you go
- You may lightly stretch after the warm-up walk, but it may be best to save stretching till after the workout
Warm-Up for runs:

- Brisk walk 5 minutes followed by another 5 minutes of a walk/jog (e.g. 1 min jog, 1min/walk, etc)
- You may lightly stretch at this time, wait till after the workout, or do it at both times
Cool-Down
- Walk 5 minutes, gradually slowing
- Lightly stretch - try to avoid over-stretching, which can cause tears in your muscles, and cause delays
in your training

Version 1.5
Nutrition Guidelines - Eating Effectively

- Note - these are guidelines for eating effectively in a healthy individual - if you have special dietary needs because of
metabolic or other conditions, please consult with your physician or nutritionist
Eating effectively can greatly enhance your running in a couple key ways:
- Fuels your body, effectively utilizing fat as a primary source of fuel
- Reducing body fat/weight, increasing your efficiency/speed
The key is to train your body to utilize fat as your primary source of fuel. This allows you to train at long distances without the
need (or reduced the need) to replace calories. It also makes you a fat burning machine!
General Eating Guidelines Basic makeup of a balanced meal:

- Eat frequent small meals to keep your blood sugar stable Lean ###
Protein
- Eat plenty of Fruits and Veggies with most meals Fruits/Veggies
###
- Balance meals high in Carbohydrates with a quality Grains/Starches
###
protein source (e.g. add chicken to pasta) Everything
5% Else
Lean Protein
- When eating packaged food, try to find items that have
as much protein as it does carbs, or close to that ratio Fruits/Veggies
- Allow for a couple "cheat" meals each week, but don't Grains/Starches
go crazy.
- Focus on eating whole foods that provide nutritional Everything Else
value (e.g. vitamins, minerals) versus just caloric intake
Before a Workout
- Eat a snack about 1-2 hours prior to workout. Should be
something that will not spike your blood sugar but still Example Food Sources:
give you energy for your workout Protein Sources: Fruits and Veggies:
- Whole grain (e.g. Bagel) - Fish - Broccoli
- Fruit (e.g. Banana, Apple, etc) - Chicken - Asparagus
- Granola - Turkey - Spinich
- Other snack, primarily Carbohydrates, moderate on the - Soy - Carrots
glycemic index - Nuts & Legumes - Avocado
- Be sure to drink plenty of fluids within 2 hours of your - Skim Milk - Berries
training session. - Eggs - Grapes
- Yogurt - Apples
During a Workout
- For workouts less than an hour in moderate temps,
you should only need water. In hotter temperatures, Grains/Starches: Everything Else:
sports drinks can be used to replace electrolytes - Brown Rice - Sweets
- For workouts over an hour in length, the best source - Oats - Nut Butters
is in sports drinks, both for Carbohydrate intake as well - Quinoa - Drinks
as electrolyte balance. Try many to find the one that - Sweet Potatos - Etc
works for you. - Whole Grain Pasta
Within 30 minutes After a Workout Within the Same Duration as the Workout
- Take in 200 - 300 calories with a Carbohydrate to Protein - i.e. Workout lasted 1 1/2 hours, eat this meal 1 1/2 hours
ratio of 4:1 after the workout ended
- e.g. Chocolate milk, Whey protein isolate mix, etc - Small to moderate meal consisting of moderate to high
- This time is critical to replenishing your carbohydrate Carbohydrates and some Protein. Choose foods that are
stores as well as repairing muscle nutritions, and avoid the "I run so I can eat" type of foods

Version 1.5
How to Use Your Schedule

Now for the fun stuff - your training schedule. The following several pages contain all the workouts you will complete
along with details about each. Below is an explanation of each field:
Description, Duration, Details about the workout

Effort, Zone, and Purpose
of each activity
Area to record how the workout went,

your stats, and conditions
The bottom of each week lists

an estimate of how many miles
you can expect to run for each
workout, based on your goal
pace. More about your training
paces can be found in previous
sections.
Pay special attention to the "Details" section of each workout so that you can plan ahead. This section will also include
special instruction on how to complete your workouts.
Each workout has a section called "Effort". This is a reference to how hard the run should feel, and corresponds with the
Heart Rate zones listed in this plan. This concept should work for most people. However, it is very important you follow these
guidelines:
1. ALWAYS listen to your body first. If a pace feels too fast or heart rate feels wrong, it probably is.
2. Heart rate ranges you calculated may be used as long as it corresponds to how it should feel (e.g. an "Easy" run feels Easy)
Making Plan Adjustments

This plan is balanced and should allow for the proper amount of adaption in most people. However, if you find it is
too difficult or too easy for you, below are some guidelines to make adjustments. In general, it is better to do too little than
too much. But, you know yourself better than anyone, so if you feel an adjustment is needed, please consider the following:
If it feels too difficult: If it feels too easy:
- Take extra rest days when needed, even if a workout - Add time/cycles to workouts. Does not have to be across the
is scheduled board. Start with adding time to race pace workouts first. If more
- If more reduction needed, reduce the duration of needed, follow with adding cycles to strength workouts, then speed
each workout across the board (start by reducing workouts
by 5 min or 1 cycle from each workout) - Reduce the urge to do too much and add them in incremently

Version 1.5
Making Plan Adjustments (cont)

When Life Gets in the Way
It's happened to all of us. We're in a groove, we are getting all our workouts in, and out of the blue we get sick. Or maybe your
boss comes to you to say you have to work late tonight, and you were planning on getting in your workout. These things happen,
and there is little to nothing we can do about it. However, we can adjust for them. Below are some guidelines on how you can
adjust your schedule if and when this happens to you.
Please Note: NEVER try and make up a missed workout in a day you have another workout. You need to do one or the other, not
both (see below for more info). As well, don't sacrafice a recovery day to fit in a workout.
Due to Illness:
If you are sick, your body needs to recover. Resist the urge to run on these days. Listen to your body and train accordingly.
That may mean skipping a workout, and that is okay.
- If you miss 2-3 days (including rest days), continue on your schedule with no changes
- If you miss up to 1 week of training, restart the week where you left off, and adjust your overall schedule by removing a
full week before your taper (taper will be your last 2-3 weeks, and follow the week where you've had your longest long run)
- If you miss more than a week, go back to the last performed recovery week and restart. Remove the same number of weeks
that you were off from the end of your plan, before the taper.
Example of removing weeks
Removing weeks - tips:
Example taper
- Avoid keeping to recovery weeks in a row (the lower bars)
- Avoid having more than 2-3 work weeks in a row (high bars)
In the example to the right, the sequence of removing weeks keeps these
tips in mind. 3 4 1 2
Due to Schedule:
- Split it - If you know about your conflict, breaking up a run within the same day can be very effective. In fact, it may be better
to do that for slower runners on there very long runs anyway. Here's an example:
Schedule: Run 60 minutes Adjusted: Run 30 minutes in the morning, and 30 minutes in the evening
- Skip it - Missing one run in the grand scheme of things is not going to make or break you, and may be the easiest solution.
- Pick it - Sometimes you'll have to make a choice between which workout you're going to do. In general, your decision should
be based on what your weakness areas are. For example, if you have good endurance and poor strength, you may choose
to perform hill repeats versus a middle distance run. If you have good strength and poor speed, you may choose to do a speed
workout over a strength workout. In general, here is the priority:
1. Keep your Long Runs
2. Do workouts that focus on your weakness areas
3. Complete the workout(s) that occur now, and don't occur later (e.g. Hill Repeats)
4. Do longer sustaining speed workouts before shorter burst-like workouts
Examples: Mon Tue Wed Thu Fri Sat Sun
Can't do workout Goal Pace
Off Fartlek 3-2-1 Easy Run Hill Repeats Off Long Run
on Sunday Run
…Move the Sunday Long run to Saturday, and not run on Sunday
on Thursday Run
(Weak Strength) …Move Hill repeats to a day you can do them

on Wednesday Run
…Take Wednesday off, keep schedule otherwise the same

Version 1.5
Your Schedule At a Glance (Grey weeks are Recovery Weeks)

Wk Mon Tue Wed Thu Fri Sat Sun
Off Easy Run Easy Run Easy Run Off Easy Run Off
1 u
8 00:30 (hh:mm) 00:30 (hh:mm) 00:30 (hh:mm) 00:30 (hh:mm) u
2 u
3 u
Off Easy Run Off Hill Repeats - Off Easy Run Off
4 1min d
32 00:30 (hh:mm) 6 Cycles 00:45 (hh:mm) d
Off Easy Run Easy Run Hill Repeats - Off Long Run Off
5 1min u
40 00:45 (hh:mm) 00:30 (hh:mm) 6 Cycles 00:55 (hh:mm) u
Off Easy Run Off Tempo 5min Off Long Run Off
6 Repeats u
48 00:45 (hh:mm) 4 Cycles 01:00 (hh:mm) u
Off Easy Run Off Tempo 5min Off Easy Run Off
7 Repeats d
56 00:30 (hh:mm) 4 Cycles 00:45 (hh:mm) d
Tempo 5min Off Easy Run Off Easy Run Race! Off
8 Repeats d
64 3 Cycles 00:30 (hh:mm) 00:20 (hh:mm) d

Version 1.5
Week 1
Week 1 4 15
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Time: Pace: HR: Quality: 1 2 3 4 5 6 7 8 9 10 Conditions:
Activity: Easy Run Details: Easy runs are like long runs, but shorter. They are important in developing and
Amount: 00:30 (hh:mm) maintaining your endurance. Choose a course that is relatively flat.
Tuesday
Effort: Easy
Zone: Zone 2
Purpose: Build/Maintain Endurance
Wednesday
Effort: Easy
Zone: Zone 2
Thursday
Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
maintaining your endurance. Choose a course that is relatively flat.
Saturday
Amount: 00:30 (hh:mm)

Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
Follow your goal pace on the left to find an estimate of how many miles or kms you'll run for each day this week
Goal Race Pace Mon Tue Wed Thu Fri Sat Sun Total
6:00/mi | 3:44/km | 4.3 | 7.0 4.3 | 7.0 4.3 | 7.0 | 4.3 | 7.0 | 17.4mi | 28.0km
7:00/mi | 4:21/km | 3.8 | 6.1 3.8 | 6.1 3.8 | 6.1 | 3.8 | 6.1 | 15.1mi | 24.4km
8:00/mi | 4:58/km | 3.4 | 5.4 3.4 | 5.4 3.4 | 5.4 | 3.4 | 5.4 | 13.4mi | 21.6km
9:00/mi | 5:36/km | 3.0 | 4.8 3.0 | 4.8 3.0 | 4.8 | 3.0 | 4.8 | 12.0mi | 19.3km
10:00/mi | 6:13/km | 2.7 | 4.4 2.7 | 4.4 2.7 | 4.4 | 2.7 | 4.4 | 10.9mi | 17.5km
11:00/mi | 6:50/km | 2.5 | 4.0 2.5 | 4.0 2.5 | 4.0 | 2.5 | 4.0 | 10.0mi | 16.0km
mi | km mi | km mi | km mi | km mi | km mi | km mi | km

Version 1.5
Week 2
Week 2 4 23
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Wednesday
Effort: Easy
Zone: Zone 2
Thursday
Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Saturday

Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 4.3 | 7.0 5.1 | 8.2 4.3 | 7.0 | 5.8 | 9.3 | 19.6mi | 31.5km
7:00/mi | 4:21/km | 3.8 | 6.1 4.4 | 7.1 3.8 | 6.1 | 5.0 | 8.1 | 17.0mi | 27.4km
8:00/mi | 4:58/km | 3.4 | 5.4 3.9 | 6.3 3.4 | 5.4 | 4.5 | 7.2 | 15.1mi | 24.3km
9:00/mi | 5:36/km | 3.0 | 4.8 3.5 | 5.6 3.0 | 4.8 | 4.0 | 6.4 | 13.5mi | 21.7km
10:00/mi | 6:13/km | 2.7 | 4.4 3.2 | 5.1 2.7 | 4.4 | 3.6 | 5.8 | 12.3mi | 19.7km
11:00/mi | 6:50/km | 2.5 | 4.0 2.9 | 4.7 2.5 | 4.0 | 3.3 | 5.3 | 11.2mi | 18.0km

Version 1.5
Week 3
Week 3 4 31
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Wednesday
Effort: Easy
Zone: Zone 2
Thursday
Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Saturday

Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 4.3 | 7.0 5.8 | 9.3 5.1 | 8.2 | 6.5 | 10.5 | 21.7mi | 35.0km
7:00/mi | 4:21/km | 3.8 | 6.1 5.0 | 8.1 4.4 | 7.1 | 5.7 | 9.1 | 18.9mi | 30.5km
8:00/mi | 4:58/km | 3.4 | 5.4 4.5 | 7.2 3.9 | 6.3 | 5.0 | 8.1 | 16.8mi | 27.0km
9:00/mi | 5:36/km | 3.0 | 4.8 4.0 | 6.4 3.5 | 5.6 | 4.5 | 7.2 | 15.0mi | 24.2km
10:00/mi | 6:13/km | 2.7 | 4.4 3.6 | 5.8 3.2 | 5.1 | 4.1 | 6.6 | 13.6mi | 21.9km
11:00/mi | 6:50/km | 2.5 | 4.0 3.3 | 5.3 2.9 | 4.7 | 3.7 | 6.0 | 12.5mi | 20.0km

Version 1.5
Week 4
Week 4 4 39
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Activity: Off
Wednesday
Amount:
Effort:
Zone:
Purpose:
Activity: Hill Repeats - 1min Details: Develop your Strength and Speed. Complete on a moderate grade hill.
Thursday
Amount: 6 Cycles - Run 1 min up hill at your 5k pace (or pace that allows you to complete the
Effort: Hard to Very Hard full 1 minute)
Zone: Zone 4 - 5 - Jog back to starting point
Repeat for total # of Cycles
Purpose: Improve Strength/Speed
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Saturday

Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 4.3 | 7.0 | 2.8 | 4.6 | 6.5 | 10.5 | 13.7mi | 22.0km
7:00/mi | 4:21/km | 3.8 | 6.1 | 2.4 | 3.9 | 5.7 | 9.1 | 11.9mi | 19.2km
8:00/mi | 4:58/km | 3.4 | 5.4 | 2.1 | 3.5 | 5.0 | 8.1 | 10.5mi | 16.9km
9:00/mi | 5:36/km | 3.0 | 4.8 | 1.9 | 3.1 | 4.5 | 7.2 | 9.4mi | 15.2km
10:00/mi | 6:13/km | 2.7 | 4.4 | 1.7 | 2.8 | 4.1 | 6.6 | 8.5mi | 13.7km
11:00/mi | 6:50/km | 2.5 | 4.0 | 1.6 | 2.5 | 3.7 | 6.0 | 7.8mi | 12.6km

Version 1.5
Week 5
Week 5 4 47
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Wednesday
Effort: Easy
Zone: Zone 2
Activity: Hill Repeats - 1min Details: Develop your Strength and Speed. Complete on a moderate grade hill.
Thursday
Amount: 6 Cycles - Run 1 min up hill at your 5k pace (or pace that allows you to complete the
Effort: Hard to Very Hard full 1 minute)
Zone: Zone 4 - 5 - Jog back to starting point
Repeat for total # of Cycles
Purpose: Improve Strength/Speed
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Activity: Long Run Details: This is a long distance run done at an easy pace. These runs are key to getting
you to the end so make sure to do them, and avoid the temptation to go too
Saturday

Effort: Easy fast. Pick a course that is relatively flat (some rolling hills ok). (Note: Stop at 22
Zone: Zone 2 mi/35km if your pace for this timeframe takes you further)
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 6.5 | 10.5 4.3 | 7.0 2.8 | 4.6 | 8.0 | 12.8 | 21.7mi | 34.9km
7:00/mi | 4:21/km | 5.7 | 9.1 3.8 | 6.1 2.4 | 3.9 | 6.9 | 11.2 | 18.9mi | 30.3km
8:00/mi | 4:58/km | 5.0 | 8.1 3.4 | 5.4 2.1 | 3.5 | 6.1 | 9.9 | 16.7mi | 26.8km
9:00/mi | 5:36/km | 4.5 | 7.2 3.0 | 4.8 1.9 | 3.1 | 5.5 | 8.9 | 14.9mi | 24.0km
10:00/mi | 6:13/km | 4.1 | 6.6 2.7 | 4.4 1.7 | 2.8 | 5.0 | 8.0 | 13.5mi | 21.8km
11:00/mi | 6:50/km | 3.7 | 6.0 2.5 | 4.0 1.6 | 2.5 | 4.6 | 7.4 | 12.4mi | 19.9km

Version 1.5
Week 6
Week 6 4 55
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Activity: Off
Wednesday
Amount:
Effort:
Zone:
Purpose:
Activity: Tempo 5min Repeats Details: Doing Tempo repeats lengthens the time you can work in the hard zone, and
Thursday
Amount: 4 Cycles improves your stamina.

Effort: Hard to Very Hard - Run for 5 minutes at your hard zone pace, followed by
Zone: Zone 4 - 5 - 1 min of jogging
Repeat sequence to equal total number of cycles
Purpose: Improve Speed Endurance
Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Activity: Long Run Details: This is a long distance run done at an easy pace. These runs are key to getting
you to the end so make sure to do them, and avoid the temptation to go too
Saturday

Effort: Easy fast. Pick a course that is relatively flat (some rolling hills ok). (Note: Stop at 22
Zone: Zone 2 mi/35km if your pace for this timeframe takes you further)
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 6.5 | 10.5 | 4.2 | 6.7 | 8.7 | 14.0 | 19.4mi | 31.2km
7:00/mi | 4:21/km | 5.7 | 9.1 | 3.5 | 5.7 | 7.6 | 12.2 | 16.8mi | 27.0km
8:00/mi | 4:58/km | 5.0 | 8.1 | 3.1 | 5.0 | 6.7 | 10.8 | 14.8mi | 23.8km
9:00/mi | 5:36/km | 4.5 | 7.2 | 2.7 | 4.4 | 6.0 | 9.7 | 13.2mi | 21.3km
10:00/mi | 6:13/km | 4.1 | 6.6 | 2.5 | 4.0 | 5.4 | 8.8 | 12.0mi | 19.3km
11:00/mi | 6:50/km | 3.7 | 6.0 | 2.2 | 3.6 | 5.0 | 8.0 | 11.0mi | 17.6km

Version 1.5
Week 7
Week 7 4 63
Activity: Off
Amount:
Monday
Effort:
Zone:
Purpose:
Tuesday
Effort: Easy
Zone: Zone 2
Activity: Off
Wednesday
Amount:
Effort:
Zone:
Purpose:
Thursday

Activity: Off
Amount:
Friday
Effort:
Zone:
Purpose:
Saturday

Effort: Easy
Zone: Zone 2
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
6:00/mi | 3:44/km | 4.3 | 7.0 | 4.2 | 6.7 | 6.5 | 10.5 | 15.0mi | 24.2km
7:00/mi | 4:21/km | 3.8 | 6.1 | 3.5 | 5.7 | 5.7 | 9.1 | 13.0mi | 20.9km
8:00/mi | 4:58/km | 3.4 | 5.4 | 3.1 | 5.0 | 5.0 | 8.1 | 11.5mi | 18.5km
9:00/mi | 5:36/km | 3.0 | 4.8 | 2.7 | 4.4 | 4.5 | 7.2 | 10.2mi | 16.5km
10:00/mi | 6:13/km | 2.7 | 4.4 | 2.5 | 4.0 | 4.1 | 6.6 | 9.3mi | 14.9km
11:00/mi | 6:50/km | 2.5 | 4.0 | 2.2 | 3.6 | 3.7 | 6.0 | 8.5mi | 13.6km

Version 1.5
Week 8
Week 8 4 71
Monday
Activity: Off
Amount:
Tuesday
Effort:
Zone:
Purpose:
Wednesday
Effort: Easy
Zone: Zone 2
Activity: Off
Thursday
Amount:
Effort:
Zone:
Purpose:
Friday
Effort: Easy
Zone: Zone 2
Activity: Race! Details:
Saturday
Amount:
Effort:
Zone:
Purpose:
Activity: Off
Amount:
Sunday
Effort:
Zone:
Purpose:
Race Week!!

Version 1.5
Race Day Checklist

Clothing Nutrition Other Items
r Hat/Visor r Water r Race Confirmation
r Compression Shorts r Carbohydrate Source r Course Map
r Sports Bra r Energy Gel r Heart rate monitor
r Running Shorts r Energy Bar r Watch
r Running Top r Energy Drink r Safety Pins
r Running Socks r Post Race Snack r Race Belt/Bib Holder
r Running Shoes r Water Bottle r Sunglasses
r After Race Top r Anti-Chafing Ointment
r After Race Bottoms r Bandaids
r After Race Socks r Race Packet
r After Race Shoes r Race Number
r After Race Underwear r Sunscreen
r Towel r Lip balm
r Cash
Misc Items r ID
r r r Pain Medication
r r r Hotel confirmation
r r r Plane Tickets
r r
r r
r r
r r
r r
r r
r r
Morning Schedule
Fill in things that are important for you to remember to do early in the a.m.
3:00
3:30
4:00 Example:
4:30
5:00
5:30
6:00
6:30
7:00
7:30
8:00
8:30
9:00
9:30
10:00
10:30
11:00
11:30

8 Week Basic 10k Training Plan

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8 Week Basic 10k Training Plan

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8 week Basic 10k

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Copyright © 2015 RUNfit 365. All Rights Reserved 1

Training Volume and Type

Some signs that you are overtraining are:

Figure 1 Your Workout Volume and Type Breakdown:

Figure 2 Weekly Load (Intensity x Volume):

Hours you'll spend Approximate Distance

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Figure 3 Feel of Running Zones

Zone 1 - Recovery Zone - Very Easy

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Running Using Heart Rate (Optional)

30 Minute Time Trial

Calculating Your Heart Rate Zones

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Approximate Training Paces

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Workouts in this Plan

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Strength Training Guidelines

Lower Body: Upper Body: Core Exercises:

Warm-up and Cool-Down

Warm-Up for runs:

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Nutrition Guidelines - Eating Effectively

General Eating Guidelines Basic makeup of a balanced meal:

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How to Use Your Schedule

Description, Duration, Details about the workout

Area to record how the workout went,

The bottom of each week lists

Making Plan Adjustments

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Making Plan Adjustments (cont)

Can't do workout Goal Pace

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Your Schedule At a Glance (Grey weeks are Recovery Weeks)

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Amount: 00:30 (hh:mm)

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Amount: 00:40 (hh:mm)

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Amount: 00:45 (hh:mm)

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Amount: 00:45 (hh:mm)

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Amount: 00:55 (hh:mm)

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Amount: 4 Cycles improves your stamina.

Amount: 01:00 (hh:mm)

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Amount: 4 Cycles improves your stamina.

Amount: 00:45 (hh:mm)

Copyright © 2015 RUNfit 365. All Rights Reserved 18

Copyright © 2015 RUNfit 365. All Rights Reserved 19

Race Day Checklist