This plan is for a runner with a 10K time they want to beat. Ten weeks, 6 running days, and two quality sessions every week from Week 1. Tuesday is track work, starting at 400s and building through 800s and mile repeats. Thursday is threshold, the sustained effort that decides how much of your speed you can actually hold for 6 miles. The four days around them are easy on purpose, because that is what makes the two hard ones possible. Week 4 is a practice 5K. Race it. A 5K at genuine effort ...