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Training Program
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Running
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45-Minute 10K
Day 176 - Fartlek
0-2 mile run
Day 177 - Cut back if necessary
14 440-yard intervals @ 1:42 each
Day 178 - Intervals vs. fartlek
0-4 mile run
Day 179 - Interval principle #1: Choosing the distance
6-7 mile run
Day 180 - Interval training principle #2: Choosing the speed
Day off
Day 181 - A practice 10K
10K race
Day 182 - Interval principle #3: Hold back!
6-8 mile run
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