10K Training Plan Print

 2008 Fort McMurray 10K Training Program

Please note: This schedule is tentative and is therefore subject to change!

If you are an experienced runner, you are welcome to adjust the weekday workouts as you see fit.  However, please note that the green shaded weeks are intended as easier weeks (extra rest, or shorter/easier workouts).  Please respect these easier weeks, as proper rest weeks are crucial to a properly periodized training plan, and periodization is key to avoiding the effects of overtraining.

  Sun Mon Tues Wed Thurs Fri Sat
  Medium
Effort Run		 Easy Run or
Walk/X-Train		 Rest! "Long Slow"
Distance		 Walk or
Cross Train		 Easy Run Walk or
Cross Train
Week 1 July 20
- - -		 July 21
20 - 30 min Walk		 July 22
- - -		 July 23
3 km		 July 24
- - -		 July 25
20 - 30 min Run		 July 26
20 - 30 min Walk
Week 2 July 27
20 - 30 min Run		 July 28
Walk or X-Train		 July 29
- - -		 July 30
4 km		 July 31
20 - 30 min Run		 August 1
20 - 30 min Run		 August 2
Walk or X-Train
Week 3 August 3
20 - 30 min Run		 August 4
Walk or X-Train		 August 5
- - -		 August 6
5 km		 August 7
30 - 45 min Run		 August 8
20 - 30 min Run		 August 9
Walk or X-Train
Week 4 August 10
20 - 30 min Run		 August 11
20 - 30 min Run		 August 12
- - -		 August 13
6 km		 August 14
20 - 30 min Run		 August 15
- - -		 August 16
Walk or X-Train
Week 5 August 17
30 - 45 min Run		 August 18
30 - 45 min Run		 August 19
- - -		 August 20
4 km		 August 21
30 - 45 min Run		 August 22
30 - 45 min Run		 August 23
Walk or X-Train
Week 6 August 24
30 - 45 min Run		 August 25
Walk or X-Train		 August 26
- - -		 August 27
7 km		 August 28
30 - 45 min Run		 August 29
30 - 45 min Run		 August 30
Walk or X-Train
Week 7 August 31
30 - 45 min Run		 September 1
Walk or X-Train		 September 2
- - -		 September 3
8 km		 September 4
30 - 45 min Run		 September 5 
30 - 45 min Run		 September 6
Walk or X-Train
Week 8 September 7
30 - 45 min Run		 September 8
20 - 30 min Run		 September 9
- - -		 September 10
9 km		 September 11
Walk or X-Train		 September 12
20 - 30 min Run		 September 13
- - -
Week 9 September 14
Terry Fox Run		 Sept 15
20 - 30 min Run		 Sept 16
- - -		 Sept 17
30 min Easy Run		 Sept 18
- - -		 Sept 19
20 - 30 min Run		 Sept 20
- - -
Race Week September 21
10 km Race!		       CELEBRATE!