Renato Canova wrote:
An example of training for 10000m :
Monday : Long and easy run + short sprint uphill
Tuesday : Long fast run till 30 km at 85% of the PB in 10k
Wednesday : General volume (30 km) in two sessions at easy speed (regeneration)
Thursday : General volume (30 km) in two sessions at moderate speed (basic endurance)
Friday : 10 - 15 km at 90 / 95% of the PB in 10k
Saturday : Like Wednesday
Sunday : Long run at moderate pace
Monday : Long intervals on track for increasing Aerobic Power (3000 / 2000 / 1000 with a total volume of 16/20 km) at 95/98% of the PB of 10000m
Tuesday : Regeneration
Wednesday : General volume at moderate pace + short sprint uphill
Thursday : Short interval on track (from 400 till 1000m) for a total volume of 12 km at speed 102/105% of the PB in 10000m
Friday : regeneration
Saturday : Increasing volume (30/35 km) at moderate intensity
Sunday : Long basic run (30 km) at 80% of the PB
Monday : Fartlek with great volume with short distances (for example, 20 times 1' fast / 1' moderate + 20 times 30" fast / 30" easy) as introduction to short intervals for speed endurance
Tuesday : Regeneration
Wednesday : General high volume at moderate intensity
Thursday : 6/8 km continuous run very fast
Friday : Regeneration
Saturday : General high volume at moderate intensity
Monday : Regeneration
Tuesday : Regeneration
Wednesday : Special block (for example, 10 km at 85% of PB plus 10 km at 96% of PB in the morning, 10 km at 85% of PB plus 6/8 km on track with medium intervals (600/1000m) at 100/105% of PB in 10000m)
Thursday : Regeneration
Friday : Regeneration
Saturday : Long progressive run from moderate to fast