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01
10 2013
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  • Author: Julie
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Run a Faster 10k - an Intermediate Level Training Plan

This eight week programme is aimed at those that have already completed a few 10k runs and would now like to improve on their times.  It concentrates on increasing your pace, allowing you to run faster for longer, with interval and tempo runs while the longer runs make sure you put in the mileage.  This programme will also improve your overall fitness levels.  It is also useful to train on a similar surface to the race, so your body can get used to it.

 

Week 1

 
Monday: Rest
Tuesday: Run 2 miles
Wednesday: Interval Run (eg. 4 x 4mins with 1.5mins recovery)
Thursday: Rest
Friday: Gentle Run for 30mins
Saturday: Rest
Sunday: Run 3 miles

 

Week 2

 
Monday: Rest
Tuesday: Run 2 miles
Wednesday: Tempo Run for 30mins
Thursday: Rest
Friday: Gentle Run for 35mins
Saturday: Rest
Sunday:

Run 4.5 - 5 miles

 

Week 3

 
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Interval Run for 30mins
Thursday: Rest
Friday: Gentle Run for 35mins
Saturday: Rest
Sunday: Run 5.5 - 6 miles

 

Week 4

 
Monday: Rest
Tuesday: Run 3 miles
Wednesday: Tempo Run for 40mins
Thursday: Rest
Friday: Gentle Run for 35mins
Saturday: Rest
Sunday: Run 6.5 - 7 miles

 

Week 5

 
Monday: Rest
Tuesday: Run 2 miles
Wednesday: Tempo Run for 40mins
Thursday: Rest
Friday: Interval Run for 40mins
Saturday: Rest
Sunday: Run 7.5 - 8 miles

 

Week 6

 
Monday: Rest
Tuesday: Run 2 miles easy
Wednesday: Tempo Run for 45mins
Thursday: Rest
Friday: Interval Run for 30mins
Saturday: Rest
Sunday: Run 7.5 - 8 miles

 

Week 7

 
Monday: Rest
Tuesday: Run 3 miles easy
Wednesday: Tempo Run for 50mins
Thursday: Rest
Friday: Interval Run for 30mins
Saturday: Rest
Sunday: Run 6 miles

 

Week 8

 
Monday: Rest
Tuesday: Run 3 miles easy
Wednesday: Run 3 miles at race pace
Thursday: Rest
Friday: Run 3 miles easy
Saturday: Rest
Sunday: 10k Race Day

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