10 Mile Training Program

Here is a training program for those who wants to run a 10 miler. I didn't used this program since I am running half marathon.

10 Mile Training Program
Key Run Workout #1	Key Run Workout #2	Key Run Workout #3
Week 16
10-20 minute warm-up	2 miles easy	10 miles @ no specific pace,
10 x 400 (90 sec. RI)	3 miles @ Short Tempo pace	easy/relaxed effort run
10 minute cool-down	1 mile easy
Week 15
10-20 minute warm-up	5 mile run @ Mid Tempo pace	9 miles @ LT + 20 sec./mile
5 x 800 (400m RI)
10 minute cool-down
Week 14
10-20 minute warm-up	1 mile easy	9 miles @ LT + 20 sec./mile
3 x 1600 (400m RI)	3 miles @ Short Tempo pace
10 minute cool-down	1 mile easy
Week 13
10-20 minute warm-up	6 miles @ Mid Tempo pace	11 miles @ LT + 30 sec./mile
1 x 1600, 2 x 800, 4 x 400 (400 RI)
10 minute cool-down
Week 12
10-20 minute warm-up	1 mile easy, 2 miles @ MT pace	10 miles @ LT + 20 sec./mile
400, 800, 1600, 800, 400 (400 RI)	1 mile easy, 2 miles @ MT pace
10 minute cool-down	1 mile easy
Week 11
10-20 minute warm-up	5 mile run @ Mid Tempo pace	12 miles @ LT + 30 sec./mile
6 x 800m (1:30 RI)
10 minute cool-down
Week 10
10-20 minute warm-up	1 mile easy, 2 miles @ ST pace	1 mile easy 8 miles @ LT + 10 sec./mile
2 x (6 x 400m) (1:30 RI)	1 mile easy, 2 miles @ ST pace
(2:30 RI between sets)
10 minute cool-down
Week 9
10-20 minute warm-up	5 mile run @ Mid Tempo pace	13 miles @ LT + 20 sec./mile
2 x 400, 2 x 800, 1 x 1600 (400 RI)
10 minutes cool-down
Week 8
10-20 minute warm-up	6 mile run @ Mid Tempo pace	10 miles @ LT + 10 sec./mile
3 x 1600 (2:00 RI)
(4:00 RI between sets)
10 minute cool-down
Week 7
10-20 minute warm-up	5 mile run @ Mid Tempo pace	13 miles @ LT + 20 sec./mile
6 x 800 (400 RI)
10 minute cool-down
Week 6
10-20 minute warm-up	6 miles, easy & relaxed effort	10 miles @ LT + 10 sec./mile
400, 800, 1600, 800, 400 (400 RI)
10 minute cool-down
Week 5
10-20 minute warm-up	5 mile run @ Mid Tempo pace	13 miles @ LT + 20 sec./mile
12 x 400m (400 RI)
10 minute cool-down
Week 4
10-20 minute warm-up	1 mile easy, 2 miles @ MT pace	10 miles @ LT + 10 sec./mile
2 x (800, 1600) (400 RI)	1 mile easy, 2 miles @ MT pace
10 minute cool-down	1 mile easy
Week 3
10-20 minute warm-up	5 mile run @ Mid Tempo pace	12 miles @ LT + 20 sec./mile
3 x (400, 800, 400) (1:30 RI)
(2:30 RI between sets)
10 minute cool-down
Week 2
10-20 minute warm-up	2 miles easy	8 miles @ LT + 10 sec./mile
3 x 1600 (400m RI)	3 miles @ Short Tempo pace
10 minute cool-down	1 mile easy
Week 1
10-20 minute warm-up	3 mile run, easy & relaxed effort	10 Mile Race
6 x 400m (400m RI)
10 minute cool-down
RI = Rest Interval; which may be a timed rest/recovery interval or a distance that you walk/jog

Source: First