Based on Torch Run
10KModerate8 weeks
Based on Torch Run
Schedule
Week 1
Mon
Rest
Tue
Easy
20 min
Wed
Tempo
25 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
3 miles
Week 2
Mon
Rest
Tue
Easy
20 min
Alternatively, cross training
Wed
Easy
30 min
Consider intervals of walking/jogging/running.
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
5 miles
Week 3
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
6 miles
Week 4
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Easy
30 min
Consider intervals of walking/jogging/running.
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
7 miles
Week 5
Mon
Rest
Tue
Easy
20 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
8 miles
Week 6
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Tempo
30 min
Thu
Rest
Fri
Tempo
30 min
Sat
Rest
Sun
Long
8 miles
Week 7
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
5 miles
Week 8
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Easy
3 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Rest
Sun
Race
Race