Training Program towards a sub 55 minute 10K
|
Day |
Session
|
Your Comments
|
Effort
|
01 |
60 to 70min easy distance |
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|
02 |
30min easy run |
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|
03 |
start with 3x2k R90-2min 10min
50 (5.25 per k) T |
|
|
04 |
Rest |
|
|
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 5min
15 to 5min20 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 27min 30 seconds 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 P stands for 3K 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.
www.time-to-run.com |