10km Intermediate Race Training Plan for runners who can/have:- Run 10k comfortably; run a 10k race; train 5 days a week. You will have a 10k race time to calculate your Interval and Tempo pace from. IT = Intervals. LT = Tempo. Steady = 40 secs slower than 10k race pace. Warm up run before and cool down and stretch after every session.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Wk 1 |
Rest |
4 x 400 IT with 400 jog between |
5k easy |
30 min LT |
Rest |
6.5k steady |
30 min easy |
|
Wk 2 |
Rest |
5 x 400 IT with 400 jog between |
5.5k easy |
35 min LT |
Rest |
8k steady |
35 min easy |
|
Wk 3 |
Rest |
6 x 400 IT with 400 jog between |
5.5k easy |
35 min LT |
Rest |
9.5k steady |
35 min easy |
|
Wk 4 |
Rest |
7 x 400 IT with 400 jog between |
6.5k easy |
40 min LT |
Rest |
9.5k steady |
40 min easy |
|
Wk 5 |
Rest |
8 x 400 IT with 400 jog between |
7.5k easy |
40 min LT |
Rest |
11.5k steady |
40 min easy |
|
Wk 6 |
Rest |
8 x 400 IT with 400 jog between |
7.5k easy |
40 min LT |
Rest |
12k steady |
45 min easy |
|
Wk 7 |
Rest |
6 x 400 IT with 400 jog between |
6.5k easy |
40 min LT |
Rest |
13k steady |
45 min easy |
|
Wk 8 |
Rest |
5k easy |
40 min LT |
5k easy |
Rest |
Rest |
Race 10k |
Graeme Loudain – September 2019
These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.