Training explanations and must do's :
T stands for 10K pace development    L stands for 5K pace development       P stands for 3K pace development   R = Rest   F is for Fartlek

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. Take a simple rule of thumb for your easy runs - add 1minute per kilometer onto your 10K [present] time, your easy runs shouldn't be slower than this [if healthy and you have no aches and pains] and it should never be faster than 30 secs per K slower than your 10K [present] time.

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K [21K if 25k run]. It is not recommended that you use this program to race above 15k if you are not doing the 25k long run. If you have raced 21k's before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a 'great' effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.

The 10K training sessions involving the 2000's are most important, you must complete the session. You must do all 5 even if you begin to drop off pace you must complete all 5. This is the session that will best equip you for the rigours of the 10K.

The 5K paced run, you should not run faster than 15:25 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.

After 3 months on this program, it is recommended that you consider a small race period before taking a break - discuss in running forums. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions [ The Off Training Period followed by The Build Up Period ]

Print out the program and fill in your comments and under 'effort' fill in your 'perceived' effort for each session. Rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. [This is NB] For Printable Program : Click here

Finally, this program is not recommended for a someone who has not run sub 33min for 10K or has not got a background of running training. It is recommended that you have a reasonable amount of 'running' without injury before attempting this program.

This 10K training program is the stepping stone to racing 21K's, however you must have completed at least 2 cycles of this program before changing/adding components that will allow you to race 21K. If you are comfortable with 2Hr runs, then 21K should not be a problem.

Read this program tips before starting the training program

More will be added to the Training section about fartlek, 'build-ups' and methods.