A 10k Training Program (part three)

Weeks nine to twelve
Monday 11 July to Sunday 7 August - focus more on speed-endurance.
I published part one on June 01.
The second part on June 10.

Week nine
Monday 11 July 12 x 40 secs surge each 2 mins, undulating course
Tuesday 12 July rest
Wednesday 13 July 5k time-trial OR 3-5 x 1km intervals fast
Thursday 14 July 60 to 90
Friday 15 July 6 x 90 secs each 4 mins
Saturday 16 July 60 to 90
Sunday 17 July 10 x 100m sprints.

Week ten
Monday 18 July 14 x 40 secs each 2 mins, undulating course
Tuesday 19 July rest
Wednesday 20 July 5k time-trial OR 3-5 x 1km intervals fast
Thursday 21 July 60 to 90
Friday 22 July 7 x 90 secs each 4 mins
Saturday 23 July 60 to 90
Sunday 24 July 10 x 100m sprints.

Week eleven
Monday 25 July 16 x 40 secs each 2 mins, undulating course
Tuesday 26 July rest
Wednesday 27 July 5k time-trial OR 3-5 x 1km intervals fast
Thursday 28 July 60 to 90
Friday 29 July 8 x 90 secs each 4 mins
Saturday 20 July 60 to 90
Sunday 31 July 10 x 100m sprints.

Week twelve
Monday 1 August 14 x 40 secs each 2 mins, undulating course
Tuesday 2 August rest
Wednesday 3 August 5k time-trial OR 3-5 x 1km intervals fast
Thursday 4 August easy jog
Friday 5 August easy jog or rest
Saturday 6 August easy jog
Sunday 7 August race (jogalong) or 5k time trial (fast!)