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Training Program towards a sub 33 minute 10K
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| Day |
Session
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Your Comments
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Effort
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| 01 |
75 to 90min easy distance |
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| 02 |
30min easy run |
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| 03 |
start with 5x2k R90 6min 36
(3.18 per k) T |
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| 04 |
Rest |
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| 05 |
longest run - 'time on feet' up to
1Hr 30min or 2Hrs if 21K |
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| 06 |
easy day of 30min running |
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| 07 |
easy day of 10k running - relaxed |
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| 08 |
start with 6x1k R60 3min 08
to 3min10 L |
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| 09 |
easy day of 40min running |
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| 10 |
easy day of 1Hr running or 15K distance |
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| 11 |
Rest |
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| 12 |
5K paced run - aim sub 16:30 5k |
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| 13 |
1Hr easy run or 15k easy |
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| 14 |
easy day of 30min running |
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| 15 |
start with 10 x 400m R 60
400/72 to 74sec - no faster P |
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| 16 |
easy day of 10k running |
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| 17 |
30min easy 6x1min fast with 1min
slow - 1min @ Race Pace F |
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| 18 |
Rest |
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| 19 |
Race day up to 15K [21K if doing
2Hr run] |
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| * |
easy recovery after race. 30min -
1Hr |
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| ** |
2nd easy day after race. 30min |
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| *** |
final easy run after race. 30min
- 1Hr |
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Training explanations and must do's :
T stands for 10K pace development
L stands for 5K pace development R
= Rest
F is for Fartlek
The 10K training sessions involving the 2000's are most important, you
must complete the session. You must do all 5 even if you begin to drop
off pace you must complete all 5. This is the session that will best equip
you for the rigours of the 10K.
The 5K paced run, you should not run faster than 15:40 on these days.
If you want to run a hard 5K then you must do so on the race day. Adhere
to this advice for success with the program.
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