Crossing-training (CT): Cross-training allows you to give your joints and running muscles a break, while still working on your cardio. Do 60 minutes of cycling, swimming or cardio machines or another activity you might enjoy.
Tempo Run: Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at race pace). Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard”.
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would mean four hard 400s, with a 400 meter recovery in between.
Rest: Rest means rest!!!
Saturday long runs: Maintain a comfortable pace
Sunday: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.
