10K training program with cross-training
“This is an example of one of my plans for a 50-year-old woman I helped train for a 10K,” Goldstein says.
Monday: interval training on a 400m track
Warm-up: 3 to 4 laps
Workout: 4 x 1000 meters (1K) about 20 sec faster than goal race pace
Shorter version: 4 x 400m
Cool-down: 2K easy
Suggestion: Ride a bike at a high speed to flush out the legs.
Wednesday: trial 10K
Workout: Run comfortable up to 10K distance with similar terrain as race day. Test out your fuel and wear your gear to avoid any race-day mishaps.
Thursday: active recovery day
Suggestions: Swim easy, bike easy, take a yoga class, stretch
Friday: interval training on trails
Workout: 8K run with hills. Take it easy on the downhill portions.
Saturday: long-distance day
Workout: Run long 10-15 seconds slower than goal race pace
Suggestions: Give your legs a break. Stretch, foam roll or get a massage.