Long Run: Saturday is your long run day, which should also be easy running. Pay attention to taking in fluids at regular intervals, especially if your race is during the summer. If your race is on a hillier course, try to choose routes that will simulate your experience on race day.

Cross-training: Cross-training the day after a long run is optional based on how you feel. The best low-intensity choices are cycling, swimming, the elliptical, and yoga. Stick to non-weight bearing activities.

Speed Workout: Wednesday is reserved for speedwork on a track or a measured block near your house. Warm up for 5-10 minutes and cool down with an easy, 1-mile jog.
1-mile repeats: Run one mile (four laps on an outdoor track) at your 10-K goal race pace or 10 seconds faster. Recover by jogging slowly for exactly half of your 1-mile time. Repeat as directed.
800-meter repeats: Run 800 meters (roughly half a mile, or two laps on an outdoor track) at 5-K race pace. Recover with 2-3 minutes of slow jogging or active walking. You don't want to fully recover after each repeat, but you should be able to talk in one-word sentences before starting your next repeat.

Cross-Training: Cross-training the day after a long run is optional based on how you feel. The best lowintensity choices are cycling, swimming, the elliptical, and yoga. Stick to non-weight bearing activities.

Striders: After your run, do some pickups or striders, which teach your legs quicker turnover. This is not a sprint; it's simply a quicker pace. Use the straightaway of a high school track (roughly 100 meters) as a guide. If you don't have access to a track, measure it off in a field or grassy area. Keep your feet centered underneath you (don't overstride), and visualize either the finish line in front of you or a person in the race who you want to surge past.

Links:
10K Training: Run Your First or Fastest 10K | Women's Health Magazine
Runner's World 10K Plan: Beginners | Intermediate | Advanced $20
Do You Make These Four Tapering Mistakes? | Runner's World