An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

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There is no substitute for frequency. Running often is just as important as running far or running fast. Easy runs like this may not seem like they are doing much, but over the course of a training plan or any sort of long term commitment, they will pay off.

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Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you to maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

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An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

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There is no substitute for frequency. Running often is just as important as running far or running fast. Easy runs like this may not seem like they are doing much, but over the course of a training plan or any sort of long term commitment, they will pay off.

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Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you to maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

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After a short progressive warm-up, the main work here is 2 miles (3.2km) of steady base at the upper end of Zone 2.

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Low intensity running like this helps get your body used to running longer distances. Time on the legs, even at lower intensities, has a huge benefit.

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Keeping the legs turning over and being consistent with your running is the single most important factor for success. Unlike cycling, running is weight bearing, which means that even an easy run helps stimulate adaptation, critical for developing the sort of endurance you will need to run a full 10k.

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A longer bout of hills this week. 6-8% is a nice sweet spot for hills on a treadmill, but feel free to vary the gradient based on how you are feeling. Steeper hills at slower speeds can actually be easier on tired legs.

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After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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A progressive warm-up leads in a moderate distance block of steady running at the top of Zone 2.

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After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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A round of short over-unders pushing above threshold pace for a half-mile followed by a quarter-mile of "recovery" just below threshold. This teaches your body to recover while still running fast. These kind of workouts draw on your experience to know how a small change in intensity can really change effort when you are up near your redline.

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Our first test of fast running comes with a broken two-mile test at close to your goal pace for 10k.

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"Fartlek" is a Swedish word meaning speed-play. Fartlek runs outdoors are often done between natural landmarks - such as let's pick up the pace between those two signs or fenceposts. On a treadmill, it is not quite so random, but the basic principle still applies - inject short periods of fast running into an otherwise steady base run.

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Building from our earlier hill repeats, we lengthen out the distance this week. Play with a mix of speed and gradient to keep the workout engaging.

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After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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After last week, you should have a better idea how to pace these high intensity sustained efforts. This time we lengthen out the first interval to 1.5mi and then shorten the rest and then do another half-mile at close to your goal pace for 10K to help dial in that pacing.

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"Fartlek" is a Swedish work meaning speed-play. Fartlek runs outdoors are often done between natural landmarks - such as let's pick up the pace between those two signs or fenceposts. On a treadmill, it is not quite so random, but the basic principle still applies - inject short periods of fast running into an otherwise steady base run.

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Longer hills help cement your ability to create power while fatigued. A hill this long is not something you can just sprint up. Make sure you keep your shoulders back and drive with the arms as the road pitches up. Play with a mix of speed and gradient to keep the workout engaging.

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After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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Quarter-mile (400m) repeats are a core part of any focused speedwork. It is long enough to be hard but short enough to be repeatable. These efforts require great aerobic fitness but also have a core anaerobic component that you will rely on during a 10K race.

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A hard 1.5mi (2400m) test is then followed by fast half-mile (800m) repeats. This workout encompasses about 5km total of fast running - well above your target 10K pace. This should give you real confidence in your ability to sustain a just slightly lower pace for 10K.

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We take a small break to recharge and reload before a hard test workout. A little bit of speedwork to keep the legs firing.

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With a solid foundation, you are now ready to build some speed. Tempo running increases the intensity into Zone 3, pushing the pace just slightly upwards from the sustained base runs you completed earlier.

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Our final test workout is a solid 2mi (3.2km) effort designed to test your pacing. At only one-third the distance, this pace should now feel very manageable. 10K at this pace will be a real challenge though.

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A nice steady block of sustained base running at the low end of Zone 2 comes after a longer progressive warm-up.

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After a hard week last week, it is time to unload some of that fatigue. Take it easy while keeping time on the legs and keeping your run frequency up.

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Longer hills help cement your ability to create power while fatigued. A hill this long is not something you can just sprint up. Make sure you keep your shoulders back and drive with the arms as the road pitches up. Play with a mix of speed and gradient to keep the workout engaging.

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The big day. You have done a lot of hard work. Now let it shine through.

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A set of fast quarters/400s will keep the system primed and ready go.

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Some final miles with a bit of up-tempo speedwork just to keep you where you need to be.

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It is time to rest up and sharpen up. Some short speed intervals to get your legs primed for the weekend.

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