Mr. Dooley’s 10 K – Plan

So here’s the plan we’re on for the 10K at the end of the month. All workouts to date have been completed on the treadmill. It’s loosely based on the McMillan 10K plan, with some personalizing. 🙂

Week  Sun Mon Tue Wed Thu Fri Sat
1 Easy 5 12 x 30 sec
(6 total)
Easy 7 off 6 x mile TI
(8 total)
Easy 8 11- 13 LR
2 Easy 6 8 PR Easy 7 12 x Hill
(6 total)
Easy 6 10 FF off
3 Easy 6 8 SS Easy 7 2 x 800/1600
(6 total)
Easy 6 off 11-13 LR
4 Easy 7 16 x 200 (SP)
(6 total)
Easy 7 3 x 2 mile
(8 total)
Easy 6 off 12- 14 LR
5 Easy 6 3-5 TR
(7 total)
Easy 8 20 min on/off
(6 total)
Easy 6 12 FF off
6 Easy 6 12 x 30 sec
(6 total)
Easy 8 2 x 3 mile
(8 total)
Easy 6 off 8 PR
7 Easy 5 8 x 400 (SP)
(5 total)
Easy 4 10 x 1 min off Easy 5 RACE

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