Racing - Endurance First

Before you can run a 10K fast, you must first be able to run a 10K without stopping. The first component of a speed program is a long run which increases each two weeks until it's longer than the race distance by at least 20%. Starting from the length of your longest run in the previous two weeks, add 1-2 miles once a week until your reach 11-12 miles. Then add 2-3 miles to each long one and run them every 14 days. You'll need this extra time between long runs.