HRP 1 : 10km under 1h10

This training program is part of the Holistic Running Programs Series, which is explained here. Before trying out this program (or any other one for that matter), please read these introductory comments first. Enjoy :)

Program Info

Goal : Running a 10K race in less than 1hour, 10 minutes (7:00min/km)
Duration : 8 weeks
Objective : This program will help the runner kick up her speed and familiarize with a slightly higher effort while running. It focuses on steady running (3 times a week at first, than 4 times) and includes some speed training from the start.
Mantra : "I am familiarizing with effort"


Runner Profile

Sex : F
Age : 40
Background : Developed a good base with walk-runs, jogs 5K distances since about a year. Can run a 5K in about 38 minutes. Fit individual looking forward to improving their running.
Form : Midfoot striker with upright stance. Already an efficient runner.
Is barefooting involved? : No

The Program

Training Paces :
R1 = 7:20/km | R2 = 6:55/km | R3 = 6:30/km

Phase I - 2 weeks - 3 runs per week

• 1 Training run : 5km @ R1
  
• 1 Long Run - LSD : 7.5km @ R1
  
• 1 Speed training :
  500m @ R1
  200m @ R2
  500m @ R1
  200m @ R2
  500m @ R1
  400m @ R2
  500m @ R1
  200m @ R2
  500m @ R1

Phase II - 3 weeks - 4 runs per week

• 2 Training runs : 6km @ R1
  
• 1 Long Run - LSD : 8.5km @ R1
  
• 1 Speed training :
  500m @ R1
  200m @ R3
  500m @ R1
  200m @ R3
  500m @ R1
  400m @ R3
  500m @ R1
  200m @ R3
  500m @ R1
  

Training Pace Upgrades :
R1 = 7:05/km | R2 = 6:40/km | R3 = 6:15/km

Phase III - 3 weeks - 4 runs per week

• 2 Training runs : 5km @ R1
  
• 1 Long Run - LSD : 7.5km @ R1
  
• 1 Speed training :
  1000m @ R1
  200m @ R3
  500m @ R1
  400m @ R3
  500m @ R1
  400m @ R3
  500m @ R1