1.  It is recommended that mandatory trainings be performed after a reasonable recovery time after work to achieve the indicated paces.
2.  Warm-up and cool-down will be performed before and after each interval trainings, tempo trainings or fartlek trainings respectively, but will not be written in the plan for brevity reasons and will be as follows:
   • 3km warm-up, running drills (two sets), 3 - 6 strides
   • 2km recovery, active stretching.
3.  The anaerobic threshold pace will be recorded as LT2 (seconds/km).
4.  Aerobic threshold pace will be listed as LT1 (seconds/km).
5.  The subtraction of anaerobic threshold rates from aerobic will be written as SU [SU = LT1 – LT2 (seconds/km)].
6.  Running pace will be recorded as P (seconds/km).
7.  The running time will be listed as X (seconds).
8.  The rest time between the fast runs of a series of runs will be listed as s (seconds).
9.  The rest time between sets of runs will be recorded as ss (seconds).
10.  Training sessions will be performed on routes without inclines.
11.  Within a macrocycle we can run many 10k races, shorter or longer in distance. Most experienced amateur runners have as their main goal race a longer-distance race, for example a half-marathon or marathon road race. For this reason, we will consider the 10k race to be an intermediate goal and not the main goal race of the macrocycle.
      Therefore, we will consider this specific training plan to be included in a training plan with a primary goal of a half marathon race or marathon race and is located in the time period that coincides with part of the basic preparation period and the special training / pre-competition period of the main goal.
      We will analyze the special training / pre-competition period, the special training / competition period, the tapering and peaking period and the recovery period, of the 10k race training plan, as part of our preparation for a longer distance goal race of a 12-month long cycle. The period of basic preparation for the 10k race is omitted since we go through the basic preparation of the marathon therefore it is not necessary (basic preparation x intermediate cycles have preceded for the preparation of the main goal). Depending on the time period of the 10k race in relation to the main goal race, some of the periods of the training plan for the 10k race may be omitted or have a shorter duration. In our case we assume that the time of the race of 10k is about halfway through the special training/pre-competition period to have a complete 10k race preparation plan. 
      The preparation period for the 10k race will last 11 weeks.
12.  The microcycle period will be 1 week.
13.  Long distance running workouts will be held on Sunday.
14.  On strength days, we should perform exercises with a load (not many pounds) that allows us to perform the training the next day at the indicated paces (interval training, tempo training). In each set, exercises will be performed for
    • Core: Exercises for abdominals, back.
    • Hands: Bench.
    • Legs: Half-sits, forward lunges, biceps exerciser.
15.  The color representation of training priority is as follows:
    • Red: Priority A (mandatory).
    • Orange: Priority B.
    • Yellow: Priority C.

[It is estimated that to achieve a time in the 10k race under 34′ (as long as the athlete's athletic abilities allow) (5) five to (7) seven workouts per week are necessary]

The training periodization for the 10k race is shown in the image below.