This is a schedule Renato Canova designed for a hypothetical elite 10km runner to illustrate his training principles.

Week 1 - Monday: Long Easy Run (75-90min) + 5-10 Short Hill Sprints

Week 1 - Tuesday: Long Fast Run (25-30km) at 85% of 10km Pace

Week 1 - Wednesday: 2 Easy Runs Totalling 30km (Easy/Regeneration) 

Week 1 - Thursday: 2 Moderate Runs Totalling 30km 

Week 1 - Friday: 10-15km Tempo Run at 90-95% of 10km Pace

Week 1 - Saturday: 2 Easy Runs Totalling 30km (Easy/Regeneration) 

Week 1 - Sunday: Long Run (90-120mins) at Moderate Effort

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