Write me a plan for $100

Runner from the UK wrote:

Hi guys,

Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.

Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.

Cheers

Step 1: Go to the worst neighborhood in your area and find people sitting outside

Step 2: Yell something really offensive

Step 3: Start running

Step 4: Repeat once a week in January

Step 5: Repeat steps 1 thru 3 twice a week in February

Step 6: The day before the race, leave flyers in that bad neighborhood saying "I'm the guy that's been yelling offensive things at all of you for the past 2 months and then running. If you want to do something about it, you can find me at (race location) tomorrow. Look forward to seeing you there, m*****f*****s.

Guaranteed PR if you survive.

You Know What I'm Sayin' wrote:

Runner from the UK wrote:

Hi guys,

Write me plan for a goal 10k race on March 23rd, and I’ll give the winner $100.

Only need the workouts, masters runner (48), max week will be 50 mpw, current PB 36:32.

Cheers

Step 1: Go to the worst neighborhood in your area and find people sitting outside

Step 2: Yell something really offensive

Step 3: Start running

Step 4: Repeat once a week in January

Step 5: Repeat steps 1 thru 3 twice a week in February

Step 6: The day before the race, leave flyers in that bad neighborhood saying "I'm the guy that's been yelling offensive things at all of you for the past 2 months and then running. If you want to do something about it, you can find me at (race location) tomorrow. Look forward to seeing you there, m*****f*****s.

Guaranteed PR if you survive.

No need to yell, just watch Die Hard 3

you can get a plan from here for an awful lot cheaper if you're lucky enough to have an android phone :-)

https://play.google.com/store/apps/details?id=com.plans.running

You're already starting on the wrong foot. The key to good training is often what you do on non-workout days.

run a lot and see what works in your case.

Try different things such as slower than race pace long distance,

race pace runs, and faster than race pace runs.

no need to overthink.

Step 1. 32 dollar tea

Step 2. ???

Step 3. PR

I'll make you a deal. I'll write you a running plan and you figure out how to save our economy.

Teresa May wrote:

I'll make you a deal. I'll write you a running plan and you figure out how to save our economy.

What's the problem? Last I checked the Pound was one of the strongest currencies in the world.

during the winter do something like:

Sun- 2 hours or over hilly terrain

Mon easy + strides

Tues steady run + 4-6 short hill sprints

Wed easy

Thurs steady run

Fri fartlek + 4-6 short hill sprints

Sat easy

8 weeks before the race do:

week 1: tues 3-4 x 3k @ 10k pace w/ 400m rest thurs or fri 8-12k tempo progressive start out at marathon pace and slowly progress to the last 2-3k @ 10k pace + short hill sprints

week 2: tues 4-6 x 2k @ 10k pace w/ 400m jog fri same as last fri

week 3: tues 5-8 x mile @ 10k pace w/ 400m rest fri 8k tempo @ half marathon pace + 6 short hill sprints

week 4: tues 8-12 x 1k @ 10k pace w/ 400 rest fri 6k temp + 3 x 2k + 6 short hill sprints

week 5: tues 6-8 x 800m @ 5k pace w/ 400m jog fri 3 x 5k tempo @ 15k pace w/ 200m jog

week 6: tues 10 x 600m @ 3k pace w/ 400m rest fri 8k tempo + 10 short hill sprints

week 7: tues 10-24 x 400m @ 3k w/ 400m rest fri 20 x 200m @ 3k pace w/ 200m easy

week 8: tues 6 x 1k @ 5k pace fri strides sat race

Week 1

Sunday- Long run easy pace 16 miles

Monday-

Please pay additional $100