Tuesday, November 21, 2017

10K TRAINING PLANS

Before all Interval and Hill Sessions try a 10-15min easy warm up followed by these drills in the first video.

For all other runs a short use of a short mobility routine before you start the run (see the second video).

All runs are structured by time and effort as opposed to distance. This is easier for you. Running by distance does not take into account varied terrain, weather and mood! Running by time is more consistent.

There are 3 levels to choose from:
Beginner: For those who are fairly new to the running scene, giving you all the basics you need to be in good shape to get to the finish line smoothly.
Intermediate: For those who are looking to take their next steps , varying their training to improve their times.
Advanced: For experienced 10k runners searching for that elusive PB.

Terms

Fartlek: Loosely translates as ‘Speed Play’, these are continuos runs where you vary your pace and effort for set periods of time.
Strides; Short 20 sec relaxed sprints, focusing on tall posture and a fast smooth turnover of steps. Run 5- 6 with a jog/walk back to your starting position after each one.
Short hills: A steep climb that takes 30-40 sec to run up. Run these at a fast pace/effort. Walk back to the bottom each each one.
Long hills: A climb that takes 60-80 sec to run up. More of a grind- run these at steady pace/effort. Slowly jog back to the bottom each each one.
Strength (core): 60 secs of each of these 6 exercises in turn = 1 round. See plan for number of rounds. (see first video below)
Strength (legs): 10-15 reps of each of these 6 exercises in turn = 1 round. If in gym substitute leg press for Squats or lunges. (see second video below)

Pace Guide (Run Gears)

Gear 1 (G1): Easy conversation pace, if you aren’t able to talk, slow down!
Gear 2 (G2): Breathing starts to get a little more strained but you can still manage a short sentence. Comfortably hard or 7 out of 10/ 70% effort.
Gear 3 (G3): Breathing is deep but rhythmical – working hard, 75% to 80%. For more experienced runners this would be roughly 10k race pace.
Gear 4 (G4): Hard running- could say a word or so. Less control over breathing. Probably only maintain this for 10mins before slowing down significantly. Feel the lactic burn! 85% effort.
Gear 5 (G5): Flat out Sprinting. Wouldn’t be able to speak at all! 10-20sec all out effort.

BEGINNER

MON

30 mins @ G1

TUE

Rest

WED

25 mins @ G1

THUR

Rest

FRI

Strength session – legs

SAT

30 mins @ G1

SUN

Rest

MON

30 mins @ G1

TUE

Rest

WED

25 mins @ G1 + Strides

THUR

Rest

FRI

Strength session – core

SAT

40 mins @ G1

SUN

Rest

MON

35 mins @ G1

TUE

Rest

WED

Long hills session (6 reps)

THUR

Rest

FRI

Strength session – legs x 2

SAT

45 mins @ G1

SUN

Rest

MON

45 mins @ G1

TUE

Rest

WED

Interval session: 8 x 90 secs in G3 with 90 secs slow jog recovery

THUR

Rest

FRI

Strength session – Core x 2

SAT

Push yourself on 5km Timetrial. Try your local ParkRun. Remember a 10-15min Warm up and Cool Down Jog before and after.

SUN

Rest

MON

50 mins @ G1

TUE

Rest

WED

30 mins @ G1 + Strides

THUR

Rest

FRI

30min Run @ G1 followed by Strength session – legs x 1

SAT

Fartlek: 10mins @ G1 / 9 mins @ G2 / 3mins @ G1 / 9 mins @ G2 / 3mins @ G1 / 9 mins @ G2 / 10mins @ G1

SUN

Rest

MON

Interval session: 8 x 2mins in G3 with 60 secs slow jog or walk recovery

TUE

Rest

WED

Fartlek: 10mins @ G1/ 25 mins @ G2 / 10mins @ G1

THUR

Rest

FRI

40 mins @ G1

SAT

60 mins @ G1

SUN

Rest

MON

Speed interval session: 8 x 45 secs G4, 2mins 30 rest in between each

TUE

Rest

WED

60 mins @ G1

THUR

Rest

FRI

Strength session – core x 3

SAT

Progression: 20 mins @ G1 / 10 mins @ G2 / 5mins @ G3

SUN

Rest

MON

30 mins @ G1 + Strides

TUE

Rest

WED

Rest

THUR

Optional 15 mins @ G1

FRI

Rest

SAT

Race Day

SUN

Rest

INTERMEDIATE

MON

40 mins @ G1

TUE

Rest

WED

30 mins @ G1 + Strides

THUR

Rest

FRI

Strength session – legs x 2

SAT

Progression: 20 mins @ G1 / 10 mins @ G2 / 5 mins @ G3

SUN

Rest

MON

45 mins @ G1

TUE

Rest

WED

Short hills session (6 reps)

THUR

Rest

FRI

Strength session – core x 2

SAT

Fartlek: 20 mins @ G1 / 5 mins @ G3 / 3 mins @ G1 / 5 mins @ G3 / 10 mins @ G1

SUN

Rest

MON

Fartlek: 10mins @ G1 / 9 mins @ G2 / 3mins @ G1 / 9 mins @ G2 / 3mins @ G1 / 9 mins @ G2 / 10mins @ G1

TUE

Rest

WED

Long Hills session (8 reps)

THUR

45 mins @ G1

FRI

Strength session – legs x 2

SAT

50 mins @ G1

SUN

Rest

MON

55 mins @ G1

TUE

Rest

WED

Interval session: 6 x 3mins @ G3. Rest for 2mins between each

THUR

45 mins @ G1

FRI

Strength session – core x 2

SAT

Push yourself on 5km Timetrial. Try your local ParkRun. Remember a 10-15min Warm up and Cool Down Jog before and after.

SUN

Rest

MON

Progression: 20 mins @ G1 / 20 mins @ G2 / 10 mins @ G3

TUE

Rest

WED

Interval session: 3 x (3min 30 run @ G3 / 2min rest / 2mins 30 run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then take only 45secs rest between each round!

THUR

50 mins @ G1

FRI

Strength session – legs x 3

SAT

70 mins @ G1

SUN

Rest

MON

50 mins @ G1

TUE

Rest

WED

Fartlek: 20 mins @ G1 / 15mins @ G3 / 10 mins @ G1

THUR

35 mins @ G1 + Strides

FRI

Strength session – core x 3

SAT

Fartlek: 20 mins @ G1 / 10mins @ G2 /  10 mins @ G3 / 10mins @ G2 / 10 mins @ G1

SUN

Rest

MON

40 mins @ G1

TUE

Rest

WED

Speed interval session: 5 x (run 75secs – rest 45secs – run 45secs) Rest for 3mins between each set. Run intervals in G4

THUR

Rest

FRI

35 mins @ G1

SAT

60 mins @ G1

SUN

Rest

MON

35 mins @ G1

TUE

Rest

WED

30 mins @ G1 + Strides

THUR

Rest

FRI

Optional – 20 mins @ G1

SAT

Race Day

SUN

Rest

ADVANCED

MON

40 mins @ G1

TUE

Short Hills session (8 reps)

WED

35 mins @ G1 + Strides

THUR

Rest

FRI

Strength session – legs x 2

SAT

Progression: 20 mins @ G1 / 10 mins @ G2 / 10 mins @ G3

SUN

Rest

MON

Fartlek: 25 mins @ G1 / 5mins @ G3 /  3mins @ G1 / 5mins @ G3 / 3mins @ G1 / 5 mins @ G3 / 10 mins @ G1

TUE

45 mins @ G1

WED

Long Hills session (8 reps)

THUR

Rest

FRI

Strength session – core x 2

SAT

60mins @ G1

SUN

Rest

MON

60 mins @ G1

TUE

Fartlek: 10mins @ G1 / 10 mins @ G2 / 3mins @ G1 / 10 mins @ G2 / 3mins @ G1 / 10 mins @ G2 / 10mins @ G1

WED

45 mins @ G1 + Strides

THUR

Rest

FRI

Strength session – legs x 3

SAT

Progression: 30 mins @ G1 / 20 mins @ G2 / 10mins @ G3

SUN

Rest

MON

45 mins @ G1

TUE

Speed interval session: 5 x (run 75 secs – rest 45 secs – run 45 secs) Rest for 4 mins between each set. Run intervals in G4

WED

50 mins @ G1

THUR

Rest

FRI

Strength session – core x 3

SAT

Push yourself on 5km Timetrial. Try your local ParkRun. Remember a 10-15min Warm up and Cool Down Jog before and after.

SUN

75 min @ G1

MON

45 mins @ G1 + Strides

TUE

50 mins @ G1

WED

Interval session: 3 x (4 min run @ G3 / 2 min rest/ 3 mins run @ G3 / 1 mins 30 rest / 1min run @ G4) Then take only 45secs rest between each round!

THUR

Rest

FRI

Strength session – legs x 3

SAT

Fartlek: 30 mins @ G1 / 10mins @ G2 /  10mins @ G3 / 10mins @ G2 / 15mins @ G1

SUN

Optional 50 min @ G1

MON

50 mins @ G1

TUE

Interval session: 6 x 3mins with 90 secs rest between each. First 4 in G3, Last 2 in G4

WED

50 mins @ G1

THUR

Rest

FRI

Strength session – core x 3

SAT

Fartlek: 20 mins @ G1 / 20 mins @ G3 / 10 mins @ G1

SUN

70 min @ G1

MON

50 mins @ G1

TUE

Rest

WED

Interval session: 6mins @ G2 / 2mins rest / 5mins @ G3 / 2mins rest/ 4mins @ G3 / 90 secs rest / 3mins @ G3-4 / 90 secs rest / 2mins @ G4 / 60 secs rest / 1mins @ G4

THUR

50 mins @ G1

FRI

40 mins @ G1 + Strides

SAT

Progression: 20 mins @ G1 / 20 mins @ G2 / 15mins @ G3

SUN

Rest

MON

30 mins @ G1

TUE

Speed interval session: 12 x 40secs in G4 with 90sec rest

WED

30 mins @ G1

THUR

Rest

FRI

Optional – 20 mins @ G1

SAT

Race Day

SUN

Rest

X