A 10k Training Program (part four)

Weeks thirteen to sixteen
Monday 8 August to Sunday 4 September- focus more on race practice

I published part one on June 01.
The second part on June 10.
The third part on July 02.

Week thirteen
Monday 8 August 5 x 1 minute fast, on 5 minutes
Tuesday 9 August rest
Wednesday 10 August 5k time-trial
Thursday 11 August 40 to 50 minute run
Friday 12 August 10 x 100, jog back
Saturday 13 August 60 to 90 minute run
Sunday 14 August easy jog

Week fourteen
Monday 15 August 1 x 6 minute fast
Tuesday 16 August rest
Wednesday 17 August 3k time-trial
Thursday 18 August 40 to 50
Friday 19 August 10 x 100, jog back
Saturday 20 August 60 to 90
Sunday 21 August easy jog

Week fifteen
Monday 22 August 5 x 1 minute fast, on 5 minutes
Tuesday 23 August rest
Wednesday 24 August 5k time-trial
Thursday 25 August 40 to 50
Friday 26 August 10 x 100, jog back
Saturday 27 August 60 to 90
Sunday 28 August easy jog
or….
Saturday 27 August easy jog
Sunday 28 August run that Veterans half marathon that’s on in Canberra

Week sixteen
Monday 29 August 1 x 6 minute fastish, relaxed if ran the half marathon
Tuesday 30 August rest
Wednesday 31 August 5k time-trial
Thursday 1 September easy jog
Friday 2 September easy jog or rest
Saturday 3 September easy jog
Sunday 4 September race (jogalong) or 5-10k time trial