Beginner 10k Training Plan
|
Intermediate 10k Training plan
plus Desborough 10k |
12 weeks to go:
Monday rest Tuesday 15min easy Wednesday rest Thursday Walk 5min brisk, run 15min easy, walk 5min brisk. Friday rest Saturday rest Sunday Run 25min easy, walk 5min brisk. 11 weeks to go: Monday rest Tuesday Walk 5min brisk, run 20min easy, walk 5min brisk Wednesday rest Thursday 15min easy Friday rest Saturday rest Sunday Run 25min easy 10 weeks to go: Monday rest Tuesday Run 20min easy Wednesday rest Thursday 20min easy, walk 5 min a bit faster, 5min walk. Friday rest Saturday Parkrun Sunday Run 30min easy 9 weeks to go: Monday rest Tuesday Run 20min easy Wednesday rest Thursday Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk. Friday rest Saturday Parkrun Sunday Run 35min easy 8 weeks to go: Monday rest Tuesday Run 20min easy Wednesday rest Thursday Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk. Friday rest Saturday Parkrun Sunday Run 40min easy 7 weeks to go: Monday rest Tuesday Run 25min easy Wednesday rest Thursday Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy. Friday rest Saturday Parkrun Sunday Run 45min easy 6 weeks to go: Monday rest Tuesday Run 25min easy Wednesday rest Thursday Run 10min easy. (4min tempo running, 3min walk/jog recovery) x3. Run 10min easy. Friday rest Saturday Parkrun Sunday 50min easy 5 weeks to go: Monday rest Tuesday Run 30min easy Wednesday rest Thursday 10 mins easy jog: Hill: 5x30secs up hill, jog/walk down to recover. 10mins easy running Friday rest Saturday Parkrun Sunday 55mins easy 4 weeks to go: Monday rest Tuesday Run 30min easy Wednesday rest Thursday 10 mins easy jog, (5mins tempo running, 3min walk/jog recovery) x4, 10mins easy running Friday rest Saturday Parkrun Sunday Run 60mins easy 3 weeks to go: Monday rest Tuesday Run 25min easy Wednesday rest Thursday 10 mins easy jog: Hill: 8x30secs up hill, jog/walk down to recover. 10mins easy running Friday rest Saturday Parkrun Sunday Run 60mins easy 2 weeks to go: Monday rest Tuesday Run 20min easy Wednesday rest Thursday 10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. 10mins easy running Friday rest Saturday Parkrun Sunday Run 55mins easy 1 week to go: Monday rest Tuesday Run 15min easy Wednesday 10 mins easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running Thursday rest Friday 10min easy run Saturday rest Sunday Race Day Desborough 10k: Sunday 20min easy run Monday rest Tuesday rest Wednesday Race day |
12 weeks to go:
Monday 25min easy run Tuesday 5min easy, 10min steady, 5min easy,10min steady, 5min easy Wednesday rest Thursday 35mins easy run Friday 25mins easy run Saturday rest Sunday 50mins easy run 11 weeks to go: Monday 25mins easy run Tuesday Jog 5min, run 20min Fartlek, jog 10min easy Wednesday rest Thursday 40mins easy run Friday rest Saturday Parkrun Sunday 55min easy run 10 weeks to go: Monday Run 30mins easy Tuesday Jog 5min easy, run 30min Fartlek, jog 15min easy Wednesday Thursday Run 45mins easy Friday Saturday Parkrun Sunday 60mins easy run 9 weeks to go: Monday Run 30mins easy Tuesday Jog 5min, run 10min tempo, jog 5min easy, run 5min tempo, jog 5min easy, run 5min Wednesday Thursday Run 45mins easy Friday rest Saturday Parkrun Sunday 60mins easy run 8 weeks to go: Monday Run 35min easy Tuesday 10mins easy, (4x5mins fast with 90sec jog rec), 10 mins easy Wednesday rest Thursday 15mins easy, (5x1min easy jog rec), 15mins easy Friday rest Saturday Parkrun Sunday 75mins easy run 7 weeks to go: Monday 40mins easy TuesdayJ og 5min, run 20min Tempo, jog 10min Wednesday rest Thursday 15mins easy, (3x 5mins hard, with 2mins jog recovery), 15mins easy Friday rest Saturday Parkrun Sunday 70min easy 6 weeks to go: Monday 40mins easy Tuesday 10min easy, run 10mins steady, run 10mins tempo, run 10mins steady, run 10mins easy Wednesday rest Thursday 45mins easy Friday rest Saturday Parkrun Sunday 80mins easy 5 weeks to go: Monday 30mins easy Tuesday 10mins easy, (4x3mins fast, 2min jog rec), 10mins easy Wednesday rest Thursday 20mins easy Friday rest Saturday Parkrun Sunday 80mins easy 4 weeks to go: Monday 40mins easy Tuesday 10mins easy, (1min hard, 1min jog, 2min hard, 2min jog, 3min hard, 4min jog) x2, 10mins easy Wednesday rest Thursday 15mins easy, 15mins tempo, 15mins easy Friday rest Saturday 10mins easy, 50mins steady, 10mins easy = 70mins Sunday 90mins easy 3 weeks to go: Monday 35mins easy Tuesday 10mins easy, 30mins fast, 10mins easy Wednesday rest Thursday 10mins easy (8x 1min fast, 2mins jog rec), 10mins easy Friday rest Saturday Parkrun Sunday 70mins easy 2 weeks to go: Monday 30mins easy Tuesday 10mins easy, (5mins hard running, 5mins easy running) x2, Run 10mins easy Wednesday rest Thursday 30mins easy Friday rest Saturday Parkrun Sunday 55mins easy 1 week to go: Monday Run 20mins easy Tuesday rest Wednesday 10 mins easy, (3x 1min fast, 2mins jog rec, 10mins easy Thursday 20mins easy Friday 20mins easy run or warm up, 4x100mt strides, warm down Saturday Parkrun or rest Sunday 20mins easy or race day Monday 20mins easy Tuesday rest Wednesday Desborough 10k |