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    Enter your current estimated 10K ability below,
    then press enter to generate a workout customized to your ability.
    To convert a race time at another distance to an equivalent 10K time, click here.
     
    Min Sec
    		4
               
      Time   MPH km/h      
    Warmup As Required    
      Reset Treadmill        
    Hill Adaptation 4 min 10% Repeat this
    16 minute
    sequence
    3X         		 
      4 min 10%  
    Flat Ground Form 3 min 0%  
      3 min 0%  
    Recovery
    (easy run or walk)         		2 min 0% 3.5  
      Reset Treadmill If Necessary
    (on treadmils with 30min limit)
    Repeat Main Sequence     		(or 4X for a workout just slightly longer than an hour)  
    Seat Kicks 2 min 4% 4.0    
    Long Stride Walk 2 min 4% 3.5    
                 
     
    Copyright © 2010 David Brooks