10K Plan

I think I'm training for a 10K now. Maybe.

Here's the plan according to my buddy, Mr. SmartCoach. The goal is to ramp up slowly in order to avoid injury.

Here's your individualized training program:

Your current race time is: 0:26:30 for a 5 K Your distance training goal is: 10 K You currently train: 6 - 10 miles/week How hard you want to train: Moderate Your long-run day: Saturday Your training program Starts: Monday, 8/24/2009 and Ends: Sunday, 10/25/2009 Length of your training schedule: 9 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 8/24 8/30 Easy Run Dist: 2 mi @10:53 Rest / XT Easy Run Dist: 2 mi @10:53 Rest / XT Rest / XT Easy Run Dist: 2 mi @10:53 Rest / XT 6 miles 2 8/31 9/6 Easy Run Dist: 2 mi @10:53 Rest / XT Easy Run Dist: 2 mi @10:53 Rest / XT Rest / XT Easy Run Dist: 3 mi @10:53 Rest / XT 7 miles 3 9/7 9/13 Easy Run Dist: 2 mi @10:53 Rest / XT Easy Run Dist: 3 mi @10:53 Rest / XT Rest / XT Easy Run Dist: 4 mi @10:53 Rest / XT 9 miles 4 9/14 9/20 Easy Run Dist: 2 mi @10:53 Rest / XT Easy Run Dist: 3 mi @10:53 Rest / XT Rest / XT Easy Run Dist: 5 mi @10:53 Rest / XT 10 miles 5 9/21 9/27 Easy Run Dist: 2 mi @10:47 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:12; Cool Rest / XT Rest / XT Long Run Dist: 6 mi @10:47 Rest / XT 13 miles 6 9/28 10/4 Easy Run Dist: 2 mi @10:47 Rest / XT Speedwork Dist: 5 mi, inc Warm; 3x800 in 4:07 w/400 jogs; Cool Rest / XT Rest / XT Long Run Dist: 6 mi @10:47 Rest / XT 13 miles 7 10/5 10/11 Easy Run Dist: 2 mi @10:47 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:12; Cool Rest / XT Rest / XT Long Run Dist: 7 mi @10:47 Rest / XT 14 miles 8 10/12 10/18 Easy Run Dist: 2 mi @10:47 Rest / XT Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 9:17; Cool Rest / XT Rest / XT Long Run Dist: 7 mi @10:47 Rest / XT 15 miles 9 10/19 10/25 Rest / XT Easy Run Dist: 2 mi @10:53 Rest / XT Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 9:17; Cool Rest / XT Rest / XT Race Day Dist: 10 K @8:48 Time: 54:44 13 miles