12-Week Run Speed Plan (Digital PDF)

A structured speed block for experienced runners building toward a stronger 5K or 10K. Four runs a week, effort-led, with a clear benchmark and race-week finish. 4 runs per week (two quality sessions, one easy run, one long easy run) plus an optional 5th easy run 3-mile time trial in Week 1, with a pace table that converts your result into 5K and 10K goal paces Intervals, threshold work, hill strides and speed endurance, progressing across 12 weeks Taper and goal-race week built in, with a simple time-trial option if you have no race RPE and talk-test guidance on every session, plus weekly notes pages Who it's for: runners who already run at least 4 days a week and are comfortable with a 60-90 minute easy run. Not a beginner or marathon plan.What you get: a printable 14-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.General training guidance, not individualized coaching or medical advice.