Running Plan

My new running plan is to train for a 10K race. That way I will be half way conditioned when the next half marathon comes up.

Before starting the 12 week plan, I have to start running 3M and 5M alternating distances, 5-6x a week. I will keep lifting,  just going heavy on the shorter run days and do light, bodyweight moves on the longer run days. I don't have a 10K race planned, but I will look into it.

This plan comes from coolrunning.com and is for intermediate runners. My rest day will be Sunday.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	3M	Fartlek 5M	3M	6M	3M	6M
2	Off	4M	Fartlek (5M)	4M	5M	4M	7M
3	Off	4M	5-6 Hills 5K-10K pace	4M	6M	3M	8M
4	Off	5M	6 x 440s 5K pace	4M	6M	3M	9M
5	Off	5M	4-5 long hills 5K-10K pace	4M	6M	3M	5K race ( Or 7M)
6	Off	5M	5 x 880s 5K-10K pace	5M	7M	3M	8M
7	Off	5M	5-6 long hills 5K-10K pace	4M	7M	4M	10M
8	Off	5M	8 x 440s 5K pace	4M	7M	4M	10K Race (Or 8M)
9	Off	5M	7 x 880s 5K-10K pace	4M	7M	4M	8M
10	Off	4 x Mile 5K-10K pace	5M	5M	5 x Fast 440s 5K minus 10 secs	4M	8M
11	Off	8 x 440s 5K pace	5M	5M	4 x Fast 880s 5K minus 10 secs	3M	5M
12	Off	6 x 440s 5K pace	5M	3M	Off	4M	Race Day