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frr_8k10k_03.yaml
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id: frr_8k10k_03
name: 'Faster Road Racing: 8K-10K Schedule 3'
description: '"8K-10K Schedule 3: 43 to 76 Miles (69-122 km) per Week" from "Faster
Road Racing: 5K to Half Marathon" by Pete D. Pfitzinger and Philip Latter. "This
schedule is for runners who have been training 55 to 65 miles per week. If you have
been running fewer than 55 miles per week, follow the base-training schedule in
chapter 8 for building up to 60 miles per week before attempting this schedule.
This schedule starts at 60 miles per week and gradually builds up to 76 miles with
three weeks to go before your goal race. The training then tapers so you are fit
and refreshed for race day."'
units: mi
source: https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459
type: 10K
schedule:
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {10:16}
description: |-
Lactate threshold {10:16}
10 min LT interval (jog 3 min recovery)
10 min LT interval (jog 3 min recovery)
8 min LT interval
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- title: Recovery {7:11}
distance: 7.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
6 × 12 sec uphill followed by 8 × 100 m strides
distance: 9.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
Lactate threshold {11:18}
12 min LT interval (jog 4 min recovery)
10 min LT interval (jog 4 min recovery)
10 min LT interval
distance: 11.0
- title: Endurance {11:18}
distance: 11.0
- title: 2 recovery runs ({10:16})
description: |-
2 recovery runs ({10:16})
{6:10}
{4:6}
distance: 10.0
- title: Speed {8:13}
description: |-
Speed {8:13}
3 sets of 4 × 200 m @ 800 m to mile race pace
(jog 200 m recovery and 4 min between sets)
distance: 8.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic {10:16}
distance: 10.0
- title: VO₂max {10:16}
description: |-
VO₂max {10:16}
6 × 4 min uphill @ 3K-5K race effort
(jog downhill recovery)
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
6 × 12 sec uphill followed by 8 × 100 m strides
distance: 9.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Endurance {10:16}
distance: 10.0
- title: 2 recovery runs ({10:16})
description: |-
2 recovery runs ({10:16})
{6:10}
{4:6}
distance: 10.0
- title: Speed {8:13}
description: |-
Speed {8:13}
3 sets of 4 × 200 m @ 800 m to mile race pace
(jog 200 m recovery and 4 min between sets)
distance: 8.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic {10:16}
distance: 10.0
- title: Race pace {11:18}
description: |-
Race pace {11:18}
2 × 1,600 m
2 × 1,200 m
2 × 1,000 m
1 × 800 m
All intervals @ 8K-10K race pace
(jog 50% interval time recovery)
distance: 11.0
- title: Endurance {11:18}
distance: 11.0
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {10:16}
description: |-
General aerobic + speed {10:16}
6 × 12 sec uphill followed by 8 × 100 m strides
distance: 10.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic {10:16}
distance: 10.0
- title: |-
Lactate threshold
{11:18}
14 min LT interval (jog 4 min recovery)
12 min LT interval (jog 4 min recovery)
10 min LT interval
distance: 11.0
- title: Endurance {12:19}
distance: 12.0
- title: 2 recovery runs ({10:16})
description: |-
2 recovery runs ({10:16})
{6:10}
{4:6}
distance: 10.0
- title: Speed {8:13}
description: |-
Speed {8:13}
3 sets of 5 × 200 m @ 800 m to mile race pace
(jog 200 m recovery and 4 min between sets)
distance: 8.0
- title: Endurance {14:23}
distance: 14.0
- workouts:
- title: Recovery {7:11}
distance: 7.0
- title: General aerobic {10:16}
distance: 10.0
- title: Race pace {11:18}
description: |-
Race pace {11:18}
2 sets of (1,600 m, 1,200 m, 1,000 m, 800 m)
All intervals @ 8K-10K race pace
(jog 50% interval time recovery)
distance: 11.0
- title: Endurance {12:19}
distance: 12.0
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {10:16}
description: |-
General aerobic + speed {10:16}
2 sets of 6 × 100 m strides
(jog 3 min between sets)
distance: 10.0
- title: Endurance {14:23}
distance: 14.0
- workouts:
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 5 × 150 m strides
(jog 250 m between intervals and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: 5K tune-up race {10:16}
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Recovery {7:11}
distance: 7.0
- title: General aerobic {11:18}
distance: 11.0
- title: VO₂max {11:18}
description: |-
VO₂max {11:18}
2 sets of (1,200 m, 1,200 m, 800 m)
All intervals @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 11.0
- title: Endurance {12:19}
distance: 12.0
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 6 × 100 m strides
(jog 3 min between sets)
distance: 11.0
- title: Endurance {15:24}
distance: 15.0
- workouts:
- title: 2 recovery runs ({9:14})
description: |-
2 recovery runs ({9:14})
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 5 × 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: 5K tune-up race {10:16}
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic {8:13}
distance: 8.0
- title: Recovery {7:11}
distance: 7.0
- title: VO₂max {10:16}
description: |-
VO₂max {10:16}
4 × 800 m4 × 600 m
All intervals @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 10.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
8 × 100 m strides
distance: 8.0
- title: General aerobic {10:16}
distance: 10.0
- workouts:
- title: Race pace + speed {8:13}
description: |-
Race pace + speed {8:13}
4 × 100 m strides
1,200 m @ 8K-10K race pace
distance: 8.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: Rest
- title: Recovery {4:6}
description: |-
Recovery {4:6}
4 × 100 m strides
distance: 4.0
- title: 8K-10K goal race {12:19}
distance: 12.0
- title: Recovery {7:11}
distance: 7.0
- workouts:
- title: Rest or cross-training
- title: Recovery {5:8}
distance: 5.0
- title: Recovery {6:10}
distance: 6.0
- title: Recovery {7:11}
distance: 7.0
- title: General aerobic {7:11}
distance: 7.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
8 × 100 m strides
distance: 9.0
- title: General aerobic {11:18}
distance: 11.0