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We consulted with John Wojciechowski from Striders running store in Layton, UT to
come up with training programs for novice and intermediate runners.
Racing is the frosting on the cake, however you need to train properly to have a good experience.
These training programs are designed as templates to base your training on. Before you start any training
program you should consult a doctor.
| Novice and Intermediate Competitor's 12-Week 10K Training Schedule |
| Base | OFF | 3 | 3 (strides) | 2 | OFF | 5 | 2 | 15 |
| 12 | OFF | 3 | 4 (modified fartlek) | 2 | OFF | 6 | 3 | 18 |
| 11 | OFF | 3 | 4 (3-4 x long-hill repeats) | 2 | OFF | 8 | 3 | 20 |
| 10 | OFF | 3 | 4 (2-mile temp run) | 2 | 2 | 8 | 2 | 21 |
| 9 | OFF | 3 | 4 (4-6 x half-mile, 5k-10k pace) | 3 | 2 | OFF | 10 (race 10k) | 22 |
| 8 | OFF | 4 | 4 (4-5 x short-hill repeats) | 4 | OFF | 8 | 4 | 24 |
| 7 | OFF | 4 | 4 (3 - mile tempo run) | 4 | 4 | 3 | 5 (race 5k) | 24 |
| 6 | OFF | 4 | 4 (2-3 x mile, 5k fast pace) | 4 | OFF | 8 | 4 | 24 |
| 5 | OFF | 4 | 4 (4-5 x quarter-mile, fast pace) | 4 | 3 | OFF | 7 (race 10k) | 22 |
| 4 | OFF | 4 | 4 (3-4 x half-mile, fast pace) | 3 | OFF | 8 | 2 | 21 |
| 3 | OFF | 3 | 5 (tempo intervals, 2 x 1 1/2 miles) | 4 | 3 | OFF | 5 (race 5k) | 20 |
| 2 | OFF | 4 | 4 (2-3xmileat 5k fast pace) | 3 | OFF | 6 | 3 | 20 |
| 1 | OFF | 3 | 4 (strides) | 3 | 2 | OFF | 7 (race 10k) | 12+ race |
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