10K
Length: 6 Health - Injuries or cross train
Sample Workout: 2-weeks, 5 days on and 2 days rest or cross train.
Recommended Experience: For the runner used to exercising at least 4 days a week and can complete 4 miles in one run. This plan peaks at 23 miles per week with an 8-mile long run.
Length: 6 Health - Injuries
Sample Workout: 1 interval of 1200 meters, 1 interval at 800 meters, 2 intervals at 400 meters, 2 intervals at 200 meters, and 4 intervals at 100 meters. Run each slightly faster than goal race pace, except the 100 meter intervals—ramp up to 90 percent effort for 5 seconds during each.
Recommended Experience: For a runner that's consistently exercised and is capable of running at least 6 miles in one workout. This plan peaks at 30 miles per week with a 10-mile long run.
Length: 6 Health - Injuries
Sample Workout: 2 intervals of 1200 meters, 1 interval at 800 meters, 1 interval at 400 meters, 1 interval at 200 meters, 6 intervals at 100 meters. Complete each at slightly faster than goal race pace except for the strides, which should max at 90 percent effort.
Recommended Experience: For the regular runner looking to build speed and strength. This plan peaks at 40 miles per week with a 14-mile long run.