Rock The Trails: 10-Week Advanced 10K-Half Marathon Training Program 
The Biomechanics of Running Well
Table of Contents
10-Week Training Schedule
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | Off-Road Run: 3-5 miles easy | Rest or x-training | Off-Road Hill Repeats: 10 x 30-seconds @ 5K effort | 4 miles easy or x-training | 4 miles easy + strides | Rest or x-training | 5 miles w/last 15 minutes @ goal ½ marathon pace |
| 2 | 6 miles easy | Rest or x-training | Off-Road Fartlek: 10 x 1 minute @ 5K effort w/1 minute recoveries | 5 miles easy or x-training | Off-Road Run: 5 miles easy + strides | Rest or x-training | Progression Run: 2 miles easy, 3 miles steady, 1 miles @ goal 10K pace |
| 3 | Off-Road Run: 7 miles easy | Rest or x-training | Off-Road Hill Repeats: 3 x [2:00 @ 5K effort-1:00 @ 5K effort-30 sec sprint w/jog down recovery | 5 miles easy or x-training | 5 miles easy + strides | Rest or x-training | Tempo Run: 6 miles w/middle 4 miles @ goal 1/2 marathon pace |
| 4 | 8 miles easy | Rest or x-training | Off-Road Fartlek: 5 x 3:00 @ 5K effort w/2:00 recoveries | 5 miles easy or x-training | Off-Road Run: 5 miles easy + strides | Rest or x-training | 5 miles easy + strides |
| 5 | Off-Road Run: 9 miles easy | Rest or x-training | Track Intervals: 5 x 1,000m @ 5K pace w/1:00 recoveries | 5 miles easy or x-training | Off-Road Run: 6 miles easy + strides | Rest or x-training | Progression Run: 2 miles easy, 2 miles @ ½ marathon pace, 2 miles @ 10K pace, 1 mile easy |
| 6 | 10 miles easy | Rest or x-training | Off-Road Fartlek: 4 x 6:00 @ 10K effort w/1:00 recoveries | 5 miles easy or x-training | 6 miles easy + strides | Rest or x-training | Off-Road Tempo Run: 8 miles w/middle 6 @ ½ marathon effort |
| 7 | Off-Road Run: 10 miles easy | Rest or x-training | Track Intervals: 6 x 400m @ 5K pace w/1:00 recoveries, 6 x 400m @ 5K pace – 15 sec/mile w/2:00 recoveries | 5 miles easy or x-training | Off-Road Run: 5 miles easy + strides | Rest or x-training | 7 miles easy + strides |
| 8 | Off-Road Tempo Run: 12-miles w/middle 8 miles @ ½ marathon effort | Rest or x-training | 6 miles easy + strides | 6 miles easy or x-training | 7 miles easy + strides | Rest or x-training | Off-Road Fartlek: 6 x 3:00 @ 5K effort w/2:00 recoveries |
| 9 | 10 miles easy | Rest or x-training | Tempo Run: 5 miles @ ½ marathon pace | 5 miles easy or x-training | Off-Road Run: 5 miles easy + strides | Rest or x-training | Track Intervals: 3 x mile @ 10K pace w/1:00 recoveries |
| 10 | Off-Road Run: 8 miles easy | Rest or x-training | Off-Road Fartlek: 5 x 2:00 @ 5 K effort w/1:00 recoveries | 4 miles easy or x-training | 5 miles easy run + strides | Rest or x-training | 3 miles easy + strides |
| RACE DAY! |
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