1st goal for 2010

Earlier, I posted my 2010 running goals. I now have a date for the 1st goal, which is to run a 10K. Because I live in the land of ice & snow, I don't run outside in the winter. I am wondeering if anyone knows of any tm training program for a 10K. My run is May 2nd.

Jet

Is your goal simply to finish or is there a time goal involved?  Also, where are you know as far as distance and days per week running?  Do you do speed work, tempo runs, long runs?

Not a program designed to use on the treadmill, but there is a chart that shows you what you should have the treadmill set to so that it will attempt to simulate road conditions

I don't know what the conditions are like where you will be running the 10k, but certainly make sure you add some incline and change it up during your run.  Hills are a surprise if you don't get used to them.

Effort based treadmill chart
http://www.trinewbies.com/tno_running/run_treadmill_chart.as p

I have been doing a lot of over-under training; warm-up, then 3 minute intervals. The 1st intervall is at a higher speed than I normally run, the next one slightly lower speed. I also try to get a couple  a couple of 5 mile runs in each week.

I use an incline of 1.5 as I have read this simulates outdoor running more.

 

Jet