Chips n Salsa training

My new running goal is to run the Chips n Salsa 10k on September 7 in under an hour. In May, I did the Zoo 10k, so I know the distance isn't a challenge. It'll be all about the time.

From About: Running, I have this new running schedule - but I changed the days. This training program has two speed workouts every week to help me with my time goal (interval and tempo workouts). Running five days a week is more than I am used to doing, but I just finished the first two weeks and have stuck to the schedule. I really like doing 10k's. It's enough of a challenge, that I have to train for it, but not impossible.

10K Training Schedule for Intermediate Runners

Week	Saturday	Tuesday	Sunday	Thursday	Wednesday	Friday	Monday
7/13	CT or Rest	4 x 400 IW	3 m run	30 min tempo	Rest	4 m run	30 min EZ
7/20	CT or Rest	5 x 400 IW	3.5 m run	35 min tempo	Rest	5 m run	35 min EZ
7/27	CT or Rest	6 x 400 IW	3.5 m run	35 min tempo	Rest	6 m run	35 min EZ
8/3	CT or Rest	7 x 400 IW	4 m run	40 min tempo	Rest	6 m run	40 min EZ
8/10	CT or Rest	8 x 400 IW	4.5 m run	40 min tempo	Rest	7 m run	40 min EZ
8/17	CT or Rest	8 x 400 IW	4.5 m run	40 min tempo	Rest	7.5 m run	45 min EZ
8/24	CT or Rest	6 x 400 IW	4 m run	40 min tempo	Rest	8 m run	45 min EZ
8/31	CT or Rest	3 m run	40 min tempo run	3 m run	Rest	Rest	10K Race!