Introduction and Purpose of the Episode (00:00:03) Coach Eby introduces the podcast, the guests, Carter and Hope, and the focus on 10K training.

Why Choose the 10K? (00:00:33) Discussion on reasons for running the 10K, athlete strengths, and event selection.

Personal Experiences with the 10K (00:03:02) Carter shares his preference for longer distances and how 10K training improved his performance.

Weekly Mileage and Structure (00:04:07) Detailed breakdown of a typical 10K runner’s weekly mileage and training structure.

Individualization and Cross-Training (00:06:36) Importance of individualized training, cross-training, and gradual mileage increases.

Women’s 10K Training and Cross-Training (00:08:02) Differences in women’s 10K training, with emphasis on cross-training and mileage absorption.

Building Strength to Absorb Mileage (00:08:45) The role of strength training and core work in handling higher mileage.

10K-Specific Workouts (00:10:19) Overview of key 10K workouts, including intervals and tempo runs.

Tempo Work and Its Importance (00:13:34) Explanation of tempo pace, its benefits, and how it prepares runners for the 10K.

Speed Development for 10K Runners (00:17:30) Why speed work and efficiency are crucial even for long-distance runners.

Cross-Country in the Hills Camp Promo (00:19:55) Promotion for a XC in the Hills Camp, including activities and a discount code LAXANDFASTXC

Mental Preparation and Race Mentality (00:21:44) Strategies for mental preparation, visualization, and handling the monotony of the 10K.

Comparing 10K to Cross-Country (00:25:05) Differences between track 10K and cross-country, focusing on rhythm and pacing.

Importance of Long Runs (00:28:06) Role of long runs in 10K training, including duration, pacing, and mental benefits.

Training with Teammates and Support (00:32:17) The value of team support, training partners, and shared suffering in long-distance training.

Growth of the 10K Training Group (00:35:08) Discussion of the emerging 10K group within the team and their progress.

Race Doubling and Conference Preparation (00:36:27) How 10K runners prepare for racing multiple events at meets, especially the 10K/5K double.

Final Thoughts on 10K Training (00:42:14) Emphasis on patience, building aerobic capacity, and the rewarding nature of the 10K.

Dog Stories and Podcast Wrap-Up (00:43:16) Carter and Coach Eby share stories about their dogs, followed by closing remarks.