Week 10: Extended Run Intervals (August 23-29, 2025)
Welcome to Week 10! This week represents another significant milestone as we increase your long run distance to 7 miles and extend your run intervals to 15 minutes with just 1-minute walk breaks. You’re now spending much more time running than walking, which is excellent progress.
Week 10 Goals
- Complete your first 7-mile long run
- Adapt to longer running intervals (15 min run/1 min walk)
- Continue building endurance with steady runs
- Focus on maintaining good form as distances increase
Daily Workout Schedule
Monday: Rest Day
Complete rest day after Week 9. Take time to reflect on how far you’ve come in your training journey.
Tuesday: Run/Walk
Total Time: 47 minutes
- 5 minutes walking
- 5 minutes dynamic stretching
- Run 15 minutes / Walk 1 minute
- Repeat once more (32 minutes total)
- Focus on maintaining comfortable breathing throughout
- Keep pace easy – this is about time on feet, not speed
- Walk 2 minutes
- Static stretching (3 minutes)
Wednesday: Cross-Training
Duration: 45-50 minutes
- 45-50 minutes cycling with 2 x 10-minute moderate efforts
- Structure:
- 10 minutes easy warm-up
- 10 minutes moderate effort
- 5 minutes easy recovery
- 10 minutes moderate effort
- 15 minutes easy cool-down
- 45-50 minutes swimming with similar interval structure to cycling
- 45-50 minutes focusing on full-body strength:
- Continue with the exercises from previous weeks
- Focus on form with each exercise
- Consider adding light weights if exercises are getting easier
Thursday: Steady Run
Total Time: 45 minutes
- Same as Tuesday
- Run at a steady, comfortable pace for 30 minutes without walking breaks
- Focus on maintaining even effort throughout
- Pay special attention to your form as fatigue sets in
- Same as Tuesday
Friday: Rest Day
Complete rest day before your longest run yet. Focus on good nutrition and hydration today, and get a good night’s sleep to prepare for tomorrow’s 7-mile challenge.
Saturday: Long Run/Walk
Total Distance: 7 miles
- 5 minutes brisk walking
- 5 minutes dynamic stretches
- Run 15 minutes / Walk 1 minute
- Repeat this cycle until you reach 7 miles
- Bring water and nutrition (plan to take in fuel around the halfway point)
- Focus on maintaining even effort rather than pace
- Pay attention to how your body feels and adjust as needed
- Walk 5-10 minutes
- Complete thorough stretching routine (5+ minutes)
Sunday: Active Recovery
30-40 minutes easy walking
30 minutes yoga focusing on recovery
20-30 minutes very light swimming
Tips for Week 10
Tackling Longer Running Intervals
With 15-minute running intervals, mental strategies become crucial:
- Break the 15 minutes into 5-minute mental chunks
- Focus on your breathing or use counting techniques
- Distract yourself with music, podcasts, or audiobooks if helpful
- Remind yourself of how far you’ve progressed in your training
- Use the 1-minute walk breaks efficiently to reset mentally and physically
Hydration for Longer Runs
As runs get longer, hydration becomes increasingly important:
- Pre-hydrate by drinking 16-20oz of water 2 hours before your long run
- Consider using a hydration belt or handheld bottle for runs over 60 minutes
- For runs over 90 minutes, use sports drinks to replace electrolytes
- Practice drinking during your 1-minute walk breaks
- Monitor urine color – pale yellow indicates good hydration