10k training plan pdf Give your body time to get used to this new challenge of getting ready for a 10k in 6 weeks. Run a PR with even more training plans from Women’s Running Magazine. 6x 100M Varying training paces also mimics trail-running conditions, because terrain and elevation changes require you to constantly adapt your running pace. This plan has structured workouts throughout enabling you to link direct to your GPS device. 5 3 processes that determine running performance. Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Rest 20 Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. , all of us), this training plan will build you up gradually and safely from 5K to 10K – on just three runs per week. For the interval workouts, “Rest” is defined as very easy, zero intensity rowing. We have two 10K training plans for people who are just looking to complete the race, perhaps through a mixture of walking and running. The program lists both miles and times. 8-week 10K training plan on 3 runs. Intermediate For those who are looking to take a step up, vary their training and improve their time. 10k BeSt / aVg miLe paCe tempo aVg miLe paCe HaLF maratHon BeSt / aVg miLe paCe maratHon BeSt / aVg miLe paCe reCoVerY daY paCe 8:00 27:00 / 8:40 55:50 / 9:00 9:25 2:05:00 / 9:30 4:15:00 / 9:45 10:45 anotHer eXampLe For eXampLe 9JGP [QW JCXG [QWT TCPIG QH RCEG VCTIGVU KV JGNRU VQ WPFGTUVCPF C HGY VJKPIU CDQWV JQY [QW YKNN WUG VJGO 8-Week 21km Training Plan (For those stepping up from 10k) Week Tues Thu Weekend 1 10-15 minute easy warmup 6- 8 x (90sec tempo pace, 90sec jog recovery). The assumption in this training plan is that the participant is a competent swimmer and can comfortably swim for a minimum of 2 miles, non-stop in a pool. You should be comfortable running 2-3 quality training sessions per week including intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training including regular long runs. While low heart rate training is more of method of training and less of a prescribed plan, I am including it the comparison of marathon training programs because it’s currently what I use. For Key Run #1, the pace is faster than your current 10K pace. The program lists both miles and times. 10K TRAINING PLAN – LEVEL TWO WEEK 1 Monday 2-3 miles easy Tuesday . WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 Rest Run 2 miles Rest Run 2. To complete this training plan successfully and injury free it is important to follow these guidelines. I've been running for the past 26 years, have had RunDreamAchieve for over 7 years and have a personal best of 31:09 for the 10K distance. Joe DiStefano, C. Don’t worry about distance with the timed runs. 2 miles) Here is a 12-week program to get you fit enough to tackle a 10K race. docx. Click on the image below to see the full training plan (PDF 0. 5 1. So starting on Sunday the 11th of August, a training plan instalment will land in your e-mail each week. A 14-week training plan for complete half - marathon for beginners. 10K training for beginners The FIRST ® training programs are based on results from FIRST ® training research studies that showed runners are able to run successful road races by incorporating three quality runs a week into their overall training program. Edit, fill, sign, download Intermediate 10K Training Plan online on Handypdf. Please consult with a doctor before starting any exercise or nutrition plan. R1 4 min 55 sec per km (You should be able to talk while running at this pace) R2 running 4 min 25 Use this alongside our 10km training webpage: bupa. Each week you do 3 runs: 2 short runs and 1 long run. for: THE FITFAQS. if you follow this training program for the next 8 weeks, you’ll find your fastest (and funnest) mile ever. “COUCH TO 10K” BEGINNER PLAN YOU. Ring fence the training time in your diary and think about when the best time is for you to train. com. The ten week training period begins Monday, September 14, 2020. C. If you follow it with a positive mindset, you will no doubt succeed. It will help you without any training before. The 13-week schedule strikes the perfect balance between increasing A 10K run is an achievable goal for a runner. My 10K training plans are here. Improve your 10K time . Run no more than 30 minutes or take a rest. yourself or pull a muscle. There is great flexibility in this program in that if you discover you are most comfortable Run 10k in under 60 minutes 8-week training plan This training plan is for both new runners and more experienced runners who want to break the hour for 10k. EZ run 20 min. EZ run Rest The Advanced 10k running training plan is for runners with a history of consistently running 45+miles/week of training. If you stick to a 10k training plan, you will cross that finish line before you know it. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. Don't be a hero. No matter how keen you are to get going, take it steady. All sessions include a warm-up and a cooldown phase. g. This 10K walk training plan is designed for the individual desiring to improve their walking endurance or improve their speed and performance for the 10K. February 2 – 9, 2019. The 10k is usually the next distance that n Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. 1 miles on race day with flexible days of running, rest, and cross-training per week. Instead, make your goal the achievement of follow through from an idea to accomplishment. 6 weeks to 10k Workout Workout Workout Workout Workout Workout Workout Workout Workout Workout Workout Workout Workout We’ve curated the best training plans for a wide range of distances, to help you acheive your goals. uk. Train to run a sub 45 minute 10K Training Program. This training plan works for new runners and experienced runners alike. Welcome to the 5k training plan section. swimming, spinning, strength training, yoga or Pilates. 5 m run 8 x 400 5-K pace 4 m run + strength Rest 60 min cross 5 m run 3 3m run + strength 4 m run 40 min tempo run 3 m run + strength Rest 60 min cross Like all of our training plans, the 45 minute 10k training plan will occassionally require you to run at a slightly faster pace than this for a short duration so before starting ensure that you are able to run at your target race pace for at least 1km or preferably a mile. EZ run Intervals: WU 4 x 5min (10K pace), jog 2min btw each. These plans are a weekly breakdown to help you TRAINING PLAN . uk. This plan has structured workouts throughout enabling you to link direct to your GPS device. UK 10K TRAINING PLAN THE FITFAQS. e. 12 Marathon - 2:30. 5-13 km. Skip down to schedule table The 8-week sub 40 10k Training Plan is designed for runners who want to run inside 40mins for 10k. ADVANCED 10K TRAINING PLAN YOU. This guide includes advice on: • Training: the dos and don'ts of successful, safe training. This plan will give you the endurance you need to finish your 10K fit and injury-free. womensrunninguk. Paul, Program Director, Track Shack Fitness Club Run to Trackshack. "Find your lactate threshold, or the maximum speed you can run for 45 to 60 minutes without a build-up of lactic acid. Get all the basics you need to get to the finish line smoothly. The Couch to 10K (below) is a 3 day a week training program and, like the Couch to 5K program, I have designed it so that the third run of each week is the longest and the second run is (usually) the shortest; I have also included 2 "easy" weeks You might want to set your long run for the weekend while doing the A Perfect 10. Tips For Sticking To Your 10k Training Plan Build Up Your Training. Printable and fillable Intermediate 10K Training Plan You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the 12 week 10k plan. MI PROVED. 400M recovery jog between each. Our recommendation: Plan on training for at least 4 weeks before the 10K so you can comfortably run and complete the programmed workouts. TRAINING PLAN Your first 10K 2 / 5 Check Polar. Our run/walk/run® method has enabled almost anyone to do so while having fun. A sports watch can help you time the walk/run segments of your sessions. It is a 10-week training schedule for 10K run. Overall I just wanted to provide a super simple, progressive training plan you can follow to help prepare you for race day. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you. 2 MILES) TRAINING SCHEDULE Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. Don't worry; it only takes four weeks to prepare your body to race a 10K—the most classic trail distance. The final major component of your training program is hill training. I recommend seeing a medical This beginner level program is designed to gradually build your mileage and get you across the finish line. Feel free to chop and change the plan and shift runs to different days that may work better for you dips, lunges, squats, circuit training, etc. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity. You should race on the seventh week of this program, so simply find your target race and work backwards to setup your full training plan. 5 mile run rest 2 mile run rest/cross-train Online 10k swim training plans tend to be few and far between, but I did like the suggested training plan for the Dart 10k, focusing on three swims a week- a 90-minute fitness session, a 45-minute technique session and a weekly long swim (starting at 2. Below we outline each type of training session, with a calendar to keep you on track for the 8 weeks. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity. 10k, you are about to experience one of them. Our 5K and 10K plans include the following running paces: Easy run: The goal is to stay active as you build your cardiovascular base miles. Pace: 20 seconds faster than 10K race pace. I've reproduced this schedule in calendar format too. 10k training program. This plan suggested for walkers who have completed a 10K or several 5Ks and are able to walk 3 miles continuously. To begin, find a training plan that builds. This print utility works much like the on-line training manual print utility. 28, 2018 15 1 2 Nov. 5K TRAINING PLANS. Once you’ve started up, Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. These activities will help to reduce the impact on your body and the risk of injury. GARMIN. walk, 3 10K TRAINING SCHEDULE - BEGINNER WWW. training & stretching rest run 30-mins strength run 10k week 1 week 2 week 3 week 4 week 5 week 6 improver’s 10k plan www. Week 1. 5 m run 30 min cross 2 m run + strength Rest 40 min cross 3. , director of sports for Spartan Race, has put together a two-month training plan to help you push to the finish line feeling exhilarated. training for a fast mile can teach your body how to finish your next 5k faster. co. co. Train don’t strain. Training Terms Defined Easy Run *The 5K/10K Training Program provides 2 days of running workouts per week but running at least 3x/week is important for successful training. These printable training plans will help you crush your goals. UK 1 HALF MARATHON TRAINING PLAN -­‐ INTERMEDIATE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Week 1 REST Recovery run 25 mins 4 x5 mins @ threshold with 2 mins recovery 30 mins cross training and 30 mins recovery run REST Hilly run 45 mins Long run 60 mins Week 2 2018 Couch to 10k Training Programs These programs follow the 80/20 method of training for long-distance racing, which suggests that the majority (80%) of the program's miles will be run at an Easy or conversational pace. The slow pace and slow progression of mileage makes this the best choice for very new runners. com – Inquire about your FREE ONE WEEK TRIAL TODAY!!! Walking: Walking is an excellent exercise that a lot of runners overlook in their training. 5 mile run 30 min cross train 2 mile run + strength Rest 40 min cross 2014 Youth 10k Training Program By building a healthier, more vibrant place to live, work and play through Kids Run RVA, our children will learn healthy habits to last a lifetime. If you feel we could be more in-depth, let us know in the comments section or join our upcoming 5k and 10k training webinar and see the plan in action with specific workouts. Meanwhile a first time 10K plan could easily be achieved with just 3 weekly runs! 10/26 Rest3 miles 3 miles Rest Rest Wicked 10K Notes: 1. RYAN HALL 10K TRAINING PLAN Prepare to achieve your personal best and enjoy every run along the way with this 10-week, 10K training plan from former All-American runner Ryan Hall. The reason being, running is more than just putting one foot in front of the other. com for more information about heart rate training and training plans . Week Mon Strength / Hills / Tue Cross Training (XT) or Off Wed Faster** Thu Fri Couch To 10k Training Sessions. Here’s everything you need to know about this intermediate 6 week 10K training plan: Training Plans • 10K Intermediate • Week 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Training Plans 10K Intermediate 11-23 km: Long distance run at a conversational pace. Long Run - Run the suggested amount of miles at an easy/conversational pace. These printable training plans will help you crush your goals. Sign in 5k Training Plans: Couch-to-5k down to 16 minute training plans. This plan places a special emphasis on a steady progression of mileage while touching on several different types of workouts ranging from anaerobic threshold repeats, to hill strides, to VO2 max 1. Plus, the plans are delivered on a runner-friendly training log platform. Warm-up will prepare your body for the workout so that you benefit more from your training. It is designed to help you feel good while participating in the Winter Park Road Race 10k (6. Pace: 20 seconds faster than 10K race pace. The plans cover a 16-week period before the Marathon. CO. The effort levels described here correspond to the ‘Activity’ column. If you have run close to 40mins before or ran around 19:00-30 for 5k and 1:25-1:30 for the half marathon distance then this plan is perfect for you. If you try to force training, this can lead to overtraining and often results in injury. Each level is an eight-week program and varies from four days to seven days of training per week. 5 miles. You should be able to talk while running at this pace of 6 min 10K INTERMEDIATE TRAINING PLAN Training plan created by MON TUE WED THUR FRI SAT SUN WEEK 1 Your goal is to set a good routine. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session on the weekend. Run safe! PERSONAL BEST 8K - 0:24:56 10K - 0:31:27 Half Marathon - 1:08. Four-week 10K training plans. This 10K training plan is for those runners who are still quite new at running and want to take their time in training for the 6. It is an intricate interweavingof your entire body in motion. A 14-week training plan for complete half - marathon for beginners. A. By the end of the training program you want to run a time of 13:20 or faster to predict an average pace of 16 minutes per mile or less on race day. Beginner/Intermediate 10k training plan- 12-week plan Starting date- March 2nd Couple of things to remember as you begin your training program… Mix up the places that you run, it will keep you interested and motivated! Running the same route all of the time gets boring and your body will start to acclimate to the same workout Sign in. training program. These printable training plans will help you crush your goals. a plan. B. For further guidance on this plan please visit www. Daniels builds his race training plans for 5K and 10K races around phases II, III, and IV. Easy pace should be enjoyable, and you should be running at about 50-60% effort level. Our Run Happy and Healthy Plan is the perfect training programme if you want to complete a 10K but don’t know where to start! The plan will help you build up to completing the 10K distance in just 10 weeks. This 6 week 10k training plan – focused on intermediate runners – uses a combination of easy runs, long runs, and speed work to address both factors. e. • Use the standard warmup I finished both 5k and 10k training plans, with coach Jeff and coach Amy, Im pretty sure that both the paces and distances are personalized. “The difference between randomized workouts and actual training for an event like a Spartan Race is focusing on a strategic mental and physical outcome that will be put to the test times per week. Thousands of Richmond-area youth participate in the Sports Backers’ youth running programs each year and we are committed to growing the scope and The 8-week sub 40 10k Training Plan is designed for runners who want to run inside 40mins for 10k. COM 1 M T W T F S S 2 3 4 5 6 7 8 9 10 Training Begins! Run 3 Miles at Easy Pace Rest/Cross Train Run 4 B. The emphasis of 10K training is on lactate threshold, VO 2 max and the ability to withstand a fast pace. hill training 25-mins hill repeats run up; jog down to run 10k week 1 week 2 week 3 week 4 week 5 week 6 beginner’s 10k plan www. You will never regret giving yourself a nice, gradual introduction to your training plan! Think of jogging pace as a conversational pace. RACE DAY TRAINING PLANS 12-Week Half-Marathon Training Schedule This 12-week plan will get new runners and first-time half marathoners ready for 13. S. Keep the rest days for rest. To get to your 10K goal without injury or pain, follow this 10K plan for the beginner. Intermediate/Advanced 10K Training Plan (intermediate use lower number, advanced use higher number) Rest 30 min. Hal Higdeon, RunnersWorld, Active 5k/10k plans Training Plans • 10K Intermediate • Week 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Training Plans 10K Intermediate 7-14 miles: Long distance run at a conversational pace. 5 mile tempo run at Now it’s time to choose a 10K training schedule for beginners that will gradually build your mileage and endurance over the course of 12 weeks. *This training program is based off of three training runs a week Training Plan Details Core/Yoga/Strength: This plan is heavy on cross training via Core/Yoga/ Strength. REST RUN 40 mins Including 4x2min fast bits. See notes. Stick with the program and don’t try to do more than is listed each week, even if you feel you can. With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog for up to 20 mins. 2. 5- 10 mins easy cool down 30-40min easy run 10-13km easy run Incorporate hills where possible. Designed for people of all ages and fitness levels, simply choose the pace you want to do. The Elite 10k running training plan is for highly experienced runners with a history of consistently running 50-60miles/week of training. COM 1 M T W T F S S 2 3 4 5 6 7 8 9 10 Training Begins! 30-min. Easy runs are the foundation of any good training program. EZ run 30-45 min. Hopefully this plan is helpful for you if you’ve signed up to run a 10K this spring or are looking to increase your running mileage. The 10K race is a great distance for beginners. Run no more than 30 minutes or take a rest. ***Review the section below on Monitoring Progress. Besides, the training is not so time-consuming as a full marathon. 5 miles RUN WK 1 17 Cross Train 20 minutes or REST 21 Cross Cowtown 10K Training Schedule Saturday — February 23, 2019 WEEK OF: TOTAL MILES MONDAY TUESDAY THURSDAY SATURDAY NOTES: Oct. A. This carefully tested exercise plan involves three training sessions each week, ranging in length from 28 minutes to 76 minutes. Advanced For experienced 10K runners, searching for that elusive PB. If walking, walk briskly or “with purpose. com for more information about heart rate training and training plans WEEK 1 Warm up, jog GETTING STARTED Kick things off with an easy week. com with the username you want and we will manually YMCA 10k Training Team Schedule. Most of the running will be done at a steady, moderate pace. Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. Run safe! PERSONAL BEST 8K - 0:24:56 10K - 0:31:27 Half Marathon - 1:08. Don’t worry about distance with the timed runs. Try to jump into a trail race without the proper training and—because your hips, ankles, and legs aren't used to the uneven ground and changing direction—there's a decent chance you'll hurt yourself. To complete this training plan successfully and injury free it is important to follow these guidelines. It’s perfect if you’re new to running or looking to target your first 10K event, like the Vitality London 10,000 or the virtual The 10K training plan: This program incorporates a combo of tempo (effort of 7 or 8 on a scale of 1 to 10), and longer runs (effort of 5 or 6 ) to build endurance. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. Each stage has their unique emphases and objectives; however, there is overlap between stages. Training for a 5k is very fun! It requires far less time than longer distances, but still provides a great challenge. If you need to rearrange training days to fit your schedule, do it. Hi Anthony, if you feel you are not ready for the sub 31 minute schedule then start on either the sub 35 minute 10k program or sub 33 minute 10k program consider registering on our forums so we can provide feedback towards what you would like to achieve, send an email to info @ time-to-run. Endurance. yourself or pull a muscle. 2 miles) on Saturday, March 23 using a three day a week walk, walk/run or run method. Our 12-week training schedule can be grouped into 3 main stages. 8 miles. These run training plans for all levels were created by lululemon Global Ambassador, Rob Watson. There are four or five sessions each week. In this 12 week 'beginner to 10k' training plan I give you the information and videos you need to complete your transformation from someone who wants to run For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks. The program lists both miles and times. A. -The program assumes that you are currently running at least 8 miles per week, at least three times per week, and are able to complete a 5K. com Race Training Schedules, Marathon & Half-Marathon Training Advice Beginners' 12-week Schedule for Half-Marathon This is designed for runners who have run a few 5k and 10k races or who have run between 2 and 4 times a week for several months and can at present comfortably run for 45 minutes to an hour. This program has been designed for new runners looking for a training program to prepare them for a 10K race. 39 This 10-K training schedule is only a guide. For Key Run #1, the pace averages 45 seconds per mile faster than 10K race pace. Run/Walk (Alternate 2-min. 10K Training. Whether your goal is to complete your first 5K or you’ve set your sights on a half marathon, you’ll find the right training plan for you. 2 miles) using a three day a week method. Couch To 10K - Training Program. They will not be the long, slow distance runs that are associated with marathon training. Training Plans 10K Advanced Training Plans • 10K Advanced • Week 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 16-23 km: Long distance run at a conversational pace. When the schedule calls for CT, do a cross-training activity (e. Long runs are an important phase of any runners training schedule, even for races as short as 800 meters. My couch to 10K training plan incorporates a mix of low intensity running—or jogging, walking, and resting. co. The first two sessions Use this alongside our 10km training webpage: bupa. Other 10-week training plan options (or shorten the one above): Hal Higdon’s 15-K Beginners Training Plan – Hal is popular amongst beginners because his training plans are approachable and easy to follow. The effort levels here should be almost at maximum. important for the participant to complete a solid training plan for swimming and fueling. For example, a 45 minute 10K run averages 7:15 / mile during the 10K race. . CROSS-TRAINING Mix up your program on the cross-training days and include lower impact activities like cycling, elliptical, yoga, and strength training. This plan has structured workouts throughout enabling you to link direct to your GPS device. When you race a 10km, you immerse yourself in near-mythical tradition. The Couch to 5k Training plan can help any new runner start up in their running experience. Wednesday Rest Day Thursday 3 miles easy, 1 miles steady Friday : Rest Day . For a 12 week plan, follow Cycle 1 once and then Cycle 2 twice. uk/10k-plan. DOWNLOAD NOW » Author: Elite R N. Off days should include optional cross-training exercise. | ORTHOCAROLINA. There are three schedule options here: one for runners who can spare training easy OR a conditioning class 30 min continuous progression run divided into: 10 min easy/10 min steady/10 min @ threshold 6 min @ threshold (2 min jog rec) 5x3 min at 10K race e!ort (75 secs jog rec in between each) 6 mins @ threshold 30-45 min easy run 45-60 min easy run Rest 45-50 min easy pace run 60-70 min easy run 10K race Good luck! This schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles. Novice . 10k training plans Here are our 6-week training plans, produced by RunningWithUs, designed to get you ready for your 10k Race for Life. The paces in training program are based on current best 10K RACE pace. co. To design an advanced program, contact Bellin Health running expert Nate Vandervest at (920) 430-4756 or . EZ run Rest 30-50 min. With any training program there needs to be a balance between speed and aerobic runs, while still getting the necessary volume to get you from the starting line to the finish line. This plan is for beginners or those just wanting to complete a 5k distance. If you’re current 10K PB is 44 minutes or less, it is feasible to suggest that you could run a sub 40 10k, if you commit to a 10K training plan. The greatest improvement is made by the man or woman who This training plan is suitable for Beginner or time-limited runners, aiming for their first 10K race. 5 miles RUN 18 0. The effort levels described here correspond to the ‘Activity’ column. 5k and peaking at 8k, 2-3 weeks before the event). MON TUE WED THU FRI SAT SUN REST Walk 2 minutes; Jog 5 We've teamed up with Brooks and expert PT Graeme Hilditch of GH Training to put together a 12-week training schedule designed specifically to help you build towards running your first 10K. 2 MB, opens in a new window). Activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, and more. Saturday : 12-15 minute warm up jog, 2 miles at half marathon pace, 10 minute warm down jog Sunday 5-7 miles easy . These are great to do on a treadmill as you can set a pace and stick to it! REST RUN 15 mins Easy jog with 4x 30sec fast bits. 5K/10K Training Schedules. 2 / 5 Check Polar. The rest is very very easy. Activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, and more. The 8-week sub 40 10k Training Plan is designed for runners who want to run inside 40mins for 10k. 5"miles 10K Race 10K Race Rest 10k Training Program There’s no better motivation to start running—or stick with it—than signing up for a race. Interval Training: 7x 800M with a 400M jog inbetween. CO. 1. races well ahead in advance so that you can plan your training cycle carefully. Training Plans 10K Beginner Training Plans • 10K Beginner 01 Running a race is a wonderful endeavor–one that will likely improve many parts of your life. Designed for the time-impoverished among us (i. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. ) Choose a 10K Training Schedule for Beginners. Training Plan Guide. 5 miles Rest Run 3 miles Run 5K to 10K Training Program Please consult a physician before starting any exercise routine Week 1 Day 1: *1/1 x 10 Day 2: 1/1 x 10 Day 3: 1/1 x 10 Day 4: 30 minutes cross training Week 2 Day 1: 1/1 x 11 Day 2: 1/1 x 11 Day 3: 1/1 x 11 Day 4: 30 minutes cross training Week 3 Day 1: 1/1 x 12 Day 2: 1/1 x 13 Day 3: 1/1 x 14 This particular program requires that you key in a goal date, which can be an event, or even just a finish date for a program. 5 m run 30 min cross 2 m run + strength Rest 40 min cross 3 m run 2 Stretch & Strengthen 2. Feel free to make minor modifications to suit your work and family schedule. The 10k beginner training guide focuses on everything you need to help you complete your first event, sensible precautions to take and also contains a week-by-week structured program that will turn you into a 10k runner. Download a PDF version of The Advanced 5K Training Plan. Runner's World Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit Hansons Coaching Services Training plans Our 6 to 16 week training plans are designed to get you run ready. If you are a new runner and it is your first 10K, you need to do this training program. WEEK OF: TOTAL MILES Introductory Training Schedule 12-WEEKS Cross Training: stretch, swim, soccer, basketball, dodge ball, dance, karate, tennis, bike, skateboard, gymnastics, yoga, walk, hike, football, volleyball or weights mONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 16 0. However, whether you’re training for a 10K or ultramarathon, it all starts with mileage. 10K Training Plans. womensrunninguk. For This training plan is for runners who have completed our beginners 10k schedule, or can run continuously for 10k or 6 miles; it is not for everyone new to running. 5 mile run 30 min cross train 2 mile run + strength Rest 40 min cross train 3 miles Stretch and Strengthen 2 (9/21-27) 2. Success is the some of small efforts repeated day in and day out. A good example would be to perform the elliptical machine for 20-30 minutes followed by a total body strength program or yoga poses. All sessions include a warm-up and a cooldown phase. You can also follow the plan in the private section of the web site that we have set up If you already run 6 miles per week, then you can go to the intermediate 10K schedule. 6x 100M strides. By " personalized " I mean that an algorithm will probably look at your results and do slight changes to a predetermined plan. Get Ready to Run Your First 10K in 13 Weeks For those who may have already run their first 5K and want to tackle the next challenge, or for those beginners who can run 20 consecutive minutes, Galloway’s 13-week 10K training plan prepares runners for the 6. Speed. Easy day. Cross-train one to three days a week, recommended, i. 2 10-15 minute easy warmup 8 - 10 x (90sec tempo pace, 90sec jog recovery). They are exceptionally versatile, with a huge variety of runners taking part. Interval Training: 6x 800M 20 seconds faster than 10K pace. %XW ZH GRQ¶W MXVW ZDQW \RX WR VZLP LW :H ZDQW \RX WR HQMR\ LW Which is why Dan Bullock, Director of Swimfortri, and Kate Rew, Director of Training Plans 10K Advanced Training Plans • 10K Advanced • Week 2 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 10-14 miles: Long distance run at a conversational pace. Results indicate that runners are able to improve race performances running only three days a week, following a specific training plan, and cross-training. For an 8 week training plan, follow Cycle 1 then Cycle 2. It is possible for complete beginners to make very rapid progress and move up the targets, while others find initially that they can’t achieve the early training levels. MI PROVED. nhvand@bellin. Get to the end of the season fresh Keep it simple 10 K Training Program 10-K Training: Intermediate Week Mon Tue Wed Thu Fri Sat Sun 1 3m run + strength 3 m run 35 min tempo run 3 m run + strength Rest 60 min cross 4 m run 2 3m run + strength 3. This plan was developed by Olympian Carrie Tollefson, the National Fitness Director for Moms on the Run. 10K TRAINING SCHEDULE - INTERMEDIATE WWW. Check out below for the full beginner 10k training plan. 1 km is equivalent to 0. Don’t worry about distance with the timed runs. Interval training and 5k/10k pace is top-end training. BELIEVE IN YOURSELF Training can be hard. 6 week sub 40 minute 10k training plan It’s been rather nice to ease off the pedal a bit this week. Feel free to make minor modifications to suit your work and family schedule. The maths for 10km is easy! To do 40 minutes you need to be able to run every kilometre in 4 minutes. Strength and flexibility are your best friends on this journey. The information contained within this plan (hereinafter, the “Training Plan”) is intended to be general Cowtown 10K Training Schedule Saturday—February 29th, 2020. For runners, don’t feel you need to run the entire time. Pacing is a crucial component to this training program. training to the test. has developed three levels of training plans to help you better prepare for the B. 2. 11, 2018 1. The “Magic Mile” time trial (MM) is a reality check on your goal pace on race day, and has been the best predictor of finishing under the race time limit. Disclaimer: although this training plan has been developed by a professional coach, the advice given in this E-Book does not constitute or replaces medical advice. 5K and 10K Training Schedule This 6-week to 10K training plan is based off of someone who is comfortable running 2 miles. S. More than any other competitive distance, the 10K balances the qualities of speed and endurance that every runner needs to succeed at any distance. "Combining these workouts will 2 –Hardbody Outdoor Fitness Columbia Turkey Chase 10K & Relay Training Plan www. Interval Training: 6x 800M 20 seconds faster than 10K pace. Cross-training allows you to rest your running muscles and work opposing muscle groups. This Zoom Performance 8 week training program will The 8-week sub 40 10k Training Plan is designed for runners who want to run inside 40mins for 10k. By committing to three simple sessions per week, for 10 weeks, you’ll build your mileage, as well as your confidence, as you get in shape to run 10K (which is just 12,500 steps!) Check out the advice below on how to use the plan before you start. it can boost your overall pace in a longer distance race (hello, half-marathon pr). If, as a coach, I could have only one piece of information to use in assessing a runner’s fitness or ability, it would be a recent 10K race time. 12 Marathon - 2:30. Use this alongside our 10km training webpage: bupa. Having a plan—the right plan—not only makes your training more focused, but it also provides structure and accountability to your workouts. The stages build on top of each other such that mileage, strength and MAD Dash 10k Virtual Race 8 week- 10k Training Plan Week Monday Tuesday Wednesday Thursday Friday *Saturday- Virtual Group Run Sunday 1 (2/1-2/7) 2. 2 mile distance is a longer challenge than a 5K, but often feels more attainable than a half marathon (especially when you’re just starting out with races). Learn more. 10K Training Plan - Beginners. A. You just need experience of running a 10k in the past – and to have tried interval and threshold training. Getting a solid 10K training plan for beginners is only the first step. 5 10K Training Workouts You can switch days to accommodate your schedule. | ORTHOCAROLINA. Pace. They actually stem from the Runner’s World Race Pace Predictor. ” Running training plan: 10k advanced Introduction No training plan is designed to be a tablet of stone; it’s a guide and only one approach to get you in great shape. If you have run close to 40mins before or ran around 19:00-30 for 5k and 1:25-1:30 for the half marathon distance then this plan is perfect for you. Let’s see the plan. For your first 10k, I recommend that you set no time goal. I suppose I’d class it as a recovery week, where I’ve continued to run 5 days, but nothing too long and nothing too strenuous. CO. 10k Training plans 10k runs are by far the most popular type of run. Runners who have never ran anything over a 5k join in to expand their distance, others use it as a social exercise, for some people it is the focus of their whole running season, a huge challenge. We have set out an 8 week beginner running program to get your running career off the ground. Monday is always a light day. Rather than focusing on pace, we’re going to measure our effort levels on a 1-10 scale. 6 miles. Section 4 – The Galloway Training Program Organization The Galloway Training Program Philosophy Our Mission statement for Galloway is to help people improve their lives through running. scottishrunningguide. Whether an experienced runner or a first-timer, try Hal’s interactive 10K programs today. 6 miles. October 23 10K Run Training Schedule (pdf) Spring 10K Run Training Schedule (pdf) 2. Healthista’s Vanessa Chalmers takes on the challenge in preparation for the Windsor Running Festival 10K You’ll find a perfect beginner-friendly 12 week 10K training plan below. 10K Training Plans 10-Week 10K Training Plan For Beginners. Easy day. 6x 100M "In the 10K race, endurance is king," Coster says. Training Plan Guide. Movers. Warm-up will prepare your body for the workout so that you benefit more from your training. I have just created a small performance improvement buffer, assuming that with A 10k training plan that aims for a sub-60 minute race might have you run four days per week with a long distance of 6-7 miles, maxing out at about 20-25 miles per week. View: 499. harvard. These printable training plans will help you crush your goals. Weekly training is designed for Tuesday, Thursday, and Saturday or Sunday. That’s because endurance training stimulates many physiological, biochemical and molecular adaptations. UK 3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 9 at REST 60 mins Cross-Training + Stretch 40 mins run including 2 x 8 mins Threshold: warm-up, 10mins + 6 x 2mins at 80% effort with 60 second recovery jog between efforts + cool-down, 10mins REST 15 mins warm-up, 5 x 4 mins at Disclaimer: although this training plan has been developed by a professional coach, the advice given in this E-Book does not constitute or replaces medical advice. The effort levels described here correspond to the ‘Activity’ column. WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1" Off" *Intervals:"2min"fast,"3 min"recovery"(6x)" Off" **Run2"miles,"easy"pace" "Off" ***Run2. 13-16 km. 8-10 miles. 5 mile run strength train 1. Now you might be asking where these numbers come from. You don’t need to be fast. Contact: FOR MORE INFORMATION: Jimmy Fund Walk Staff at EM: JimmyFundWalk@dfci. Hopefully, that helped give you an overview of our philosophy and how our plans are structured. 5 mile run 30 min cross train 2 mile run + strength Rest 40 min cross train 3. But when you’re embarking on a training program for the first time, it’s important that you are well enough to do the physical training. The long runs in your 10K program will be goal specific. Pace. Then for future 10k events, you can follow the 10k intermediate training schedule. 2-mile distance. **Training plan can be modified to match individual schedules, goals and preferences. 5 mile run 30 min cross train 2 mile run + strength Rest 40 min cross train 3 miles Stretch and Strengthen 2 (2/8-2/14) 2. 5 mile run strength train 1. 1km is equivalent to 0. During the three months of training, you’ll gradually build your running time from 5 to 10 minutes in the first week to 40 to 50 minutes in the last week. Graeme Hilditch of GH Training to put together a 12-week training plan designed specifically to help you build towards running your first 10K. You should have a good experience of running 2-3 quality training sessions per week including intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training including regular long runs. You are in control of what you put into the program and therefore what you get out of it. edu PH: 866-531-9255 6-WEEK, 10K WALK (6. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. co. Warm up/Cool down Before a run it is essential to warm up, so that you don’t strain . 2 mile race. 5 m run 35 min cross 2 m run + strength Rest 50 min cross 4 RUN A KID TO CAMP 10K Training Schedule January 2021 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 5 6 7 8 9 walk/cross REST 1 mile 1 mile 1. 5 m run 3 Stretch & Strengthen 2. And who knows, once you master the 10k you might be ready for a half marathon or even a full marathon! The sky’s the limit when you stick to your training schedule. Jeff Galloway • US Olympian • runDisney Oficial f raining T Consultant 1 10K ©Disney The 8-week sub 40 10k Training Plan is designed for runners who want to run inside 40mins for 10k. During Phase II, which lasts three weeks, there are three quality sessions a week. From your first jog to your fiftieth race, we’ve got the tools to kick your training up a notch. co. Don’t doubt yourself and just keep working. With this easy to follow beginners 10K training plan you can take your running to a new level in just 10 weeks. We have 4, 8, 12 and even 16 week 10K training programs for beginner to advanced level athletes. 5 mile run rest 2 mile run rest/cross-train 2 rest/cross-train 1. 10K Training. Training for a 10k is a journey, though, and doesn’t always go smoothly. Sweat Elite brings together the tens of thousands of hours of training, racing and coaching experience of the world’s best athletes, to form this plan to guide you to 10k success! 2 The idea that the harder you work, the better you’re going to be is just garbage. For runners, don’t feel you need to run the entire time. CD 70 min. For runners, don’t feel you need to run the entire time. She encourages athletes to take walk breaks when needed and to listen to their bodies. 6 miles. Don’t get hung up on running these workouts too fast. 13 km. The 10-week training plan in this “Blueprint” will get you in the best on or off-road 10K to half marathon shape of your life. 8 miles. 10 Weeks to 10 Miles Plan for Beginners – This one is similar to Hal’s but has 2 rest days instead of 1. Intermediate training plan This training plan is for you if you have already done a race of 10km (6 miles) or longer and would like to improve your time. Good luck, and run happy! The key thing to remember when following a training plan is to use it very much as a guide; never feel compelled to follow it word for word and session for session. Cross-training allows you to rest your running muscles and work opposing muscle groups. 39 Here we go again! My 6 week '10k' training plan (2020 update) based on feedback from all of you about what works and what needs improving. 10K Training Plan This is a basic progressive training schedule. The ten week training period begins Monday, August 24, 2020. In addition, the surprising result for alumni is that they can run faster as well. Rest 30 mins easy Rest Long run: 2 miles (try not to walk if Training Philosophy Aerobic Strength Based 5k/10k athletes train most of the year like 15k/HM specialists View as training year Train strength – race speed (800, 1500/Mile, DMR) Include weekly speed development. Beginners 10K (6 weeks, 16–24 miles The 10K Training Plan For Beginners. EZ run, finish last 15min (Tempo pace) Rest 80 min. We’ve also included some simple training advice - 10 Weeks to 10K: Beginner's Plan (PDF) 10 Weeks to 10K Training Advice Training Plans Nutrition CHARITY Run for Charity Places for Charities Charitable Trust 3k-5k-10k effort or 9/10 effort. 400M recovery jog between each. co. Interval Training: 7x 800M with a 400M jog inbetween. , biking, swimming, elliptical trainer) at a moderate effort for 45 minutes. pdf - Google Drive. Week 1 Monday: XT or Rest Tuesday: 2 miles TR Wednesday: 4-5 miles E Thursday: 3 x (800 meters RP + 400 meters R) Friday: Rest Saturday: 5 miles LR 1. 10km Training Plan Written and produced by Graeme Hilditch of fitFAQS. XT 45 min. Category: Page: 78. Warm up/Cool down Before a run it is essential to warm up, so that you don’t strain . A. by Susan S. A. Just stay on your feet for the time specified and use whatever combination of running and walking you are most comfortable with. Push yourself to put in the best 10k possible with our advanced training plan. A. The first instalment of the Plan will therefore cover the week beginning Monday the 12th of August. So read through the runner profiles below to determine which of our six-week plans is best for you. The ten week training period begins Monday, September 16, 2019. 10K Training plans Beginner For those who are fairly new to the running scene. uk/10k-plan. Start your full marathon training plan Start your half marathon training plan Start your 10K run training plan Start your 5K run training plan This 10K training plan, brought to you by leading Saucony and RunninwithUs coach Tom Craggs, will have you race ready in just 10 weeks. 40 mins steady 40 mins tempo Rest 30 mins easy run or cross train The hypothetical 10k schedule: differences and similarities Canova also posted a hypothetical training schedule for an elite 10k runner after being asked why he doesn't use "classic" workout cycles of 7 or 14 days. GARMIN. 10K Training Plan for Beginners Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 rest/cross-train 1. 2. The 10K Walk program includes four walk sessions per week, beginning with 40-60 minutes and building to 50-90 minutes. 5 miles Walk/Run10K or Run10K. For every distance between 800 meters and the marathon, these scientifically-based training plans include your McMillan Calculator training paces integrated, coach’s notes, and access to our prehab routines. Your actual mileage may vary! Due to the diversity of experience and fitness levels, it may not be appropriate for all runners. 5 Miles Cross (IW) (RW) Train Friday 2/8/2019 Rest Saturday 2/9/2019 Group Training 2 Miles (CW) Shakers 10K Training Hartford Marathon Foundation Note: This is a basic progressive training schedule. 6-8 miles. 10K event. It is based upon the assumption that you are currently running at least 8 Your long run should progress from 4-5 miles to 8-10 miles each week. CO. injury. And remember: These are not one-size-fits-all plans, so if you can’t complete a given workout, don’t. Details 8 week- Fall 10k Training Plan Week Monday Tuesday Wednesday Thursday Friday *Saturday- Virtual Group Run Sunday 1 (9/14-20) 2. Note for all weeks: We understand your schedule is 10K Challenge Training Plan Congratulations on signing up for a 10k run - tough enough to be rewarding but well within most people’s capability - with the right training! Following this training plan will ensure that you are physically prepared and able to complete the challenge safely and relatively comfortably. Tuesday builds speed, endurance and pace. org. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering fatigue. Here’s where the rubber meets the road. UK 10K TRAINING PLAN Ten week schedule to break 40 minutes for 10k. Please consult with a doctor before starting any exercise or nutrition plan. 13 km. 3-4 miles easy or 30 minute cross training . 9. If you have run close to 40mins before or ran around 19:00-30 for 5k and 1:25-1:30 for the half marathon distance then this plan is perfect for you. SPECIAL ANNOUNCEMENT: Starting 2021, our Virtual Run Club will be doing a deep dive on the Maffetone Method! Training for a 10k is incredibly rewarding. This 10K training schedule is only a guide. 1km is equivalent to 0. com Group Training • Race Details • Training Articles 10K/12K Training Schedule: Intermediate 3day/week plan Should have 20-25 mile/week running base for at least 1 month Cross-training: Alternate workout of 30-90 minutes, and not with great intensity E-Cross: Cross-training 30-60 minutes, easy pace Choose running days to accommodate your schedule, resting before and after long effort 8 WEEK – 10K TRAINING SChEdULES >> TRAINING NoTES All people have different levels of ‘trainability’ and natural potential. Couch To 10k Training Running Training Plan Running Schedule Hiking Training Training For A 10k Triathlon Training Running Workouts Running Plans 10 Mile Training Plan. " According to Coster, to delay the onset of a runner's lactate threshold, at least one long tempo run should be incorporated into the training program each week. Aim to get faster over each one – not slower. The Furman Institute of Running and Scientific Training (FIRST) 10K training program is based on results from FIRST’s training studies. The 12-Week 10K Training Plan. All you need in order to begin this plan is some running shoes, around 10-30 minutes of a few days each week, and 10 weeks’ worth of motivation. 4, 2018 15 1 2 Nov. If you find that the plan becomes easy, just add some extra mileage to the days that you are already running. Race 10k (6. Don’t wait to take walk breaks. Our 12-week 10K training plan is designed by running coach Ed Kerry (therundoctor. Our training plans provide a perfect mix for someone searching for a 6 week 10K training plan. The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K race or build endurance in their regular walking exercise program. 57. To be able to do 4 minutes for a kilometre you need to have some speed in your legs and to string ten of them together you need speed endurance. Training Plan Basics: training, let it come to you. 1 miles, or perhaps 16404 feet…whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. Your actual mileage may vary! Due to the diversity of experience and fitness levels, it may not be appropriate for all runners. uk), and if you follow it to the letter, there’s no reason you can’t strip minutes off your previous best. This plan has structured workouts throughout enabling you to link direct to your GPS device. 3. Or for experienced runners, Intermediate This plan assumes a runner or walker has some base mileage. 5000 meters, 3. From what to eat to how strength training can help you run faster and prevent injury, here are some additional guides you'll want to read before hitting the starting line. 5K. [1] coolrunning – Beginner Marathon Program. The challenge in a 10K becomes balancing both endurance and speed. The program includes all the basic principles needed to create a life long runner: Strength. A. For most 10k runners, you only need to run 4 days per week. In order to achieve this, you must be able to run below 4 minutes 30 seconds per kilometer for the distance. com Couch To 10K Week 1 Week 7 Day 1 – Run 1 min, Walk 2 min, x8 (repeat 8 times) Day 1 - Run 9 min, Walk 3 min, x3 Day 2 – Run 1 min, Walk 2 min, x6 Day 2 - Run 8 min, Walk 2 min, x3 This training plan focuses on everything you need to get started,and convert you from complete beginner to a fitter, healthier, successful 10km runner 10k-beginner-training-guide | Mental Health Foundation the cross-training as scheduled in the plan. most importantly, it can make you a stronger athlete altogether. 10 K Training Program 10-K Training: Novice Week Mon Tue Wed Thu Fri Sat Sun 1 Stretch & Strengthen 2. Just stay on your feet for the time specified and use whatever 12-Week Training Program For A 10K (6. the cross-training as scheduled in the plan. Training should be challenging, even for regular runners, but not so challenging that it drains you of every last ounce of energy, it shouldn't just be long 5K—Advanced Training Plan WEEK 1 REST WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk 30 minute walk Warm-up: 5 minutes 10 sets of 1 min run hard and 1 min run easy Cool-down: 5 minutes Warm-up the schedule. XT or Rest 45-55 min. If you have run close to 40mins before or ran around 19:00-30 for 5k and 1:25-1:30 for the half marathon distance then this plan is perfect for you. The 6. Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. We have updated the on-line training program to include a new PDF print utility for the training schedules. Training towards a sub 45 minute 10K. CLICK HERE FOR PDF VERSION. The 10K open water swim, like running a marathon, is not meant for novices. Run at a comfortable, conversational pace. R1 is the running pace for most runs. This plan is designed for intermediate and advanced runners. *Use walking breaks when needed. The original video Train for your runDisney marathon, half marathon, 10K, 5K or challenge races with our runDisney training programs based on the expertise of trainer and former Olympian Jeff Galloway. The key to a successful 10k race is regular training to achieve gradual, sustainable improvements. Beginner 10K Training Plans Easy 12 Week 10K Training Plan for Beginners. This plan has structured workouts throughout enabling you to link direct to your GPS device. The B. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity. RestEasy run • 10 minute easy run • 2 minute brisk walk recovery if needed Repeat twice Fit in 4 workout MyRunningTips. This program assumes that you can walk at a brisk pace for at least 60 minutes. uk/10k-plan. Long distance run at a conversational pace. Beginners 10k Training Plan You have followed the 5K training schedule and by sticking to the mantra of ʻlittle and oftenʼ you had a successful race day. TRAINING PLAN 10k MON TUE WED THU FRI SAT SUN REST RUN 40 mins Include 10min at effort. WEEK 2 Monday Rest Day Tuesday Sign In. Running training plan: 10k improver ‘Feeling’ your sessions 3 10k training plan * Training Plan Disclaimers: Individual results may vary depending upon the individual and there are no guarantees you will finish the race or feel great after finishing the race. We asked Girls Gotta Move Coach Jenny Hadfield to design a 10K training program to help new runners fly through their first race and another for more-experienced pavement-pounders to run their fastest 10k The 10k Beginner 8-week training plan is designed for the novice runner in preparation for a 10k race. There are a few variations of training schedules – some only have 1 rest day, some have 2, some have 2 cross training days and some only have 1, etc. If you have run close to 40mins before or ran around 19:00-30 for 5k and 1:25-1:30 for the half marathon distance then this plan is perfect for you. Saturday 2/2/2019 Group Training 1 Mile Sunday Monday Tuesday Wednesday Thursday 2/2/2019 2/4/2019 2/5/2019 2/6/2019 2/7/2019 Rest 1 Mile Run Rest 1. These activities will help to reduce the impact on your body and the risk of injury. WEEK 1 Mon GETTING STARTED Kick things off with an easy week. The details on how to use the programs effectively are described in Runner’s World Run Less, Run Faster. 10km open water training plan By Fiona Ford • Expert contributor (training) • 7th September 2020 @fionaLford If you’re thinking about stepping up to the 10k Marathon distance next year (and you're lucky enough that your local pool is open) follow this training plan devised by Fiona Ford in 2017 to ensure you achieve your goal. Long distance Components of the 10K Schedule Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. Just stay on your feet for the time specified and use whatever combination of running and walking you are most comfortable with. Each month’s issue has a new plan, so subscribe today! Sub-50 Minute 10k Plan 8:02 Race Pace. The remaining 20% should be run at moderate to high intensity and are indicated below in light red. Publisher: ISBN: 9798602105643. There’s enough off-road exposure built into the training schedule that transferring your hard-earned fitness from road to trail will be as easy as switching your racing flats for a pair of trail running shoes. uk. This is often called the ‘hurt locker’ and is used in training to replicate the feeling at the end of a hard race. Make sure you are set to run your fastest for this increasingly popular distance. To keep those mechanicshealthy runners must maintain mobility as well as build strength. hardbodyoutdoorfitness. 10k training plan pdf