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Training Program towards a sub 50 minute 10K
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| Day |
Session
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Your Comments
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Effort
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| 01 |
60 to 70min easy distance |
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| 02 |
30min easy run |
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| 03 |
start with 3x2k R90-2min 9min
50 (4.55 per k) T |
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| 04 |
Rest |
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| 05 |
longest run - 'time on feet' up to
1Hr 45min |
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| 06 |
easy day of 30min running |
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| 07 |
easy day of 30min running |
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| 08 |
start with 5x1k R60 - 90 4min
45 to 4min50 L |
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| 09 |
easy day of 30min running |
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| 10 |
easy day of 30min running |
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| 11 |
Rest |
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| 12 |
5K paced run - aim sub 25min 5k |
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| 13 |
10k easy run |
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| 14 |
easy day of 30min running |
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| 15 |
start with 3 x 5min @ 10k pace with
1min easy F |
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| 16 |
easy day of 30min running |
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| 17 |
easy day of 30min running |
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| 18 |
Rest |
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| 19 |
Race day up to 15K |
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| * |
easy recovery after race. 20 - 30min |
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| ** |
2nd easy day after race. 30min |
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| *** |
final easy run after race. 30min
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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
Easy running is important for recovery and preparation before a harder
day. Easy is at a pace where you are able to talk ["talk-test"]
All quality sessions must be preceded with a warm up and stretching, and
it is recommended that you warm down as well.
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