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Duluth Runner Training Plans
Training Plan User Information
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Below are the values your customized training plan

Update these values anytime with your current goals

5/23/2025
10K / 6.2 Miles
30
7:00
5 days per week
Suggested Pace Information
Training Pace Chart

Use this chart as a reference guide when pace levels are mentioned in the workout comments

Pace
Suggest Effort
07:00RP (Race Pace)
07:33L4 (Hard Effort)
08:19L3 (Medium Effort)
09:06L2 (Easy Effort)
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Race Pace Chart
This is your goal time and pace chart per miles
Mile MarkerSplit
100:07:00
200:14:00
300:21:00
3.100:21:42
400:28:00
500:35:00
600:42:00
6.200:43:24
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The Training Plan
12 Week Calendar
Day By Day Instructions
WeekDay of the WeekDistanceWorkoutComments
1FRIDAY 4.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
1SATURDAY 6.5 milesSee Details"4x stride outs towards the end (first one at about 85%, second at 90%, last two at 95%) Stride Outs = gradual build up over 4-5 seconds until you are going full speed for about 3 seconds, then gradual slow down (to avoid shin splints)"
1SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
1MONDAY 5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
1TUESDAY 3 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
1WEDNESDAY11 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
1THURSDAY 0 milesOffOff
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Mileage Targets
Daily Mileage Chart

Below is the daily miles that you will do during this plan

This is based on a percentage of the monthly miles mentioned in the previous section

Weekly Mileage Chart

Below is the weekly miles by month that you will do during this plan

This is based on a percentage of the monthly miles mentioned in the previous section