Training Plan

10K Race Day

Saturday, April 4, 2026

8:30

Goal Pace

52:42

Target Time

6.2

Miles

52 days to race day

~7.5 weeks

Training Progress 11%

Pace Zones

EASY Easy / Long Run 9:30 – 10:00

RP Race Pace 8:30

TEMPO Threshold 7:55 – 8:10

INT Intervals 7:15 – 7:35

Strength Workouts

🅰️

Strength A — Lower Body Power + Core

Barbell Back Squats3 × 8

Romanian Deadlifts3 × 10

Bulgarian Split Squats3 × 8/side

Calf Raises3 × 15

Plank Hold3 × 45s

Dead Bugs3 × 10/side

🅱️

Strength B — Full Body + Stability

Hip Thrusts3 × 10

Single-Leg Deadlifts3 × 8/side

Step-Ups3 × 10/side

Push-Ups3 × 12

Pallof Press3 × 10/side

Side Plank3 × 30s/side

Weekly Schedule

Race Day Pacing Strategy

Aim for even splits — start controlled, finish strong

Mile 1

8:35

Mile 2

8:30

Mile 3

8:30

Mile 4

8:28

Mile 5

8:25

Mile 6+

8:20

Target Finish

52:42