Training Schedule for 10K Turkey Trot

This is my 10K training schedule.  I'm running a 10K on Thanksgiving day.

Week Date	Week #	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
18 Sept	1	off	3M slow	4x.25M intervals	rest	6M slow	3M slow	6M slow
25 Sept	2	off	4x.25M intervals	3.5M slow	4M tempo	rest	3M slow	7M slow
2 Oct	3	off	5M fartlek	3M slow	6M slow	3M slow	rest	8M slow
9 Oct	4	off	5x.25M intervals	3M slow	4M tempo	rest	2M slow	Run a 5K race
16 Oct	5	off	3M slow	5M fartlek	4M slow	rest	rest	8M slow
23 Oct	6	off	6x.25M intervals	4M slow	5M tempo	rest	3M slow	10K at race pace
30 Oct	7	off	5M slow	5M fartlek	4M slow	6M slow	3M slow	9M slow
6 Nov	8	off	6x.25M intervals	3M slow	6M tempo	rest	3M slow	10M slow
13 Nov	9	off	rest	5M fartlek	6M slow	4M slow	rest	8M slow
20 Nov	10	4x.25M intervals	rest	3M slow	Turkey Trot 10K Race!	eat more turkey	rest	eat more turkey

Legend:

3M = Run 3 miles

4M tempo = Run 4 miles at a sustained pace, a little slower than expected race pace.  It should be a pace you can sustain for the length, but not comfortably.

4x.25M intervals = Run 1 mile at a slow pace.  Then run 1/4 mile at as fast of a pace as I can sustain.  Then run slowly for another 1/4.  Repeat 4 times.  Attempt to sustain the same speed for each interval, otherwise slow down.  End with running 1 mile at a slow pace.

5M fartlek = Run for 1 mile at a slow pace.  Then pick an object ahead and run as fast as possible while sustaining the pace until I get to it.  Then run slowly while you regain your breath.  Repeat.  Run this way for 5 miles, using the last mile to cool down while running a slow pace.