10K Training Schedule

Week	Sunday	Mon.	Tues.	Wed.	Thurs	Fri.	Sat.
1	Rest	1 m run	Cross Training	1 m run	Rest	1 m run	1.5 m run
2	Rest	1.5 m run	Cross Training	1.5 m run	Rest	1.5 m run	2.5 m run
3	Rest	2 m run	Cross Training	2.5 m run	Rest	2 m run	3 m run
4	Rest	2.5 m run	Cross Training	3 m run	Rest	2 m run	3.5 m run
5	Rest	3 m run	Cross Training	3 m run	Rest	2.5 m run	4 m run
6	Rest	3 m run	Cross Training	3.5 m run	Rest	2.5 m run	5 m run
7	Rest	3.5 m run	Cross Training	3.5 m run	Rest	3 m run	6 m run
8	Rest	3.5 m run	Cross Training	4 m run	Rest	3 m run	6.5 m run
9	Rest	3.5 m run	Cross Training	2.5 m run	Rest	Rest	10K Race!

Sunday:  The Christian Sabbath.  The good book says "for those who honor me I will honor".  

Monday:  Start of the week, run at an easy pace.  However easy pace does not mean poor posture.  

Tuesday:  Cross training, meaning weightlifting, biking, elliptical training, or swimming for 35 minutes. 

Wednesday:  Pick up the pace (may want to time yourself), mind your posture, end strong.   

Thursday:   Rest your legs.  Check your feet for callous - perhaps use moisturizer if needed.  

Friday:  Easy paced run - save your strength for Saturday.  Make ever step count - good forum matters.  

Saturday:  Run you long run at 10% slower then your race day speed.   Run hard - but don't hurt yourself.    

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Posture is important:  Keep your back straight, leaning forward a little,  look up - not down at your feet, keep your hands loose but in control.   Don't hit the too ground hard with your feet - but only hit as hard as necessary.   Don't run on the heels of the feet - but a mid-foot landing is more natural.

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Last words... Listen to your body - if it needs rest give it rest.  If you feel injured - stop and examine yourself.  If there is any question  - check with your doctor about your personal situation.