Peachtree Road Race 10K training - week #4 (4/15 - 21/2012)

Sun, 4/15/12 - Long run: 6 mi
Mon, 4/16/12 - Cross-train/rest
Tues, 4/17/12 - 40:00 tempo
Wed, 4/18/12 - Internal: 6 X 400
Thurs, 4/19/12 - Cross-train/rest
Fri, 4/20/12 - 40:00 easy
Sat, 4/21/12 - Cross-train/free run

Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters