TEAM | Run Guides | Intermediate 10K

Intermediate 10K

WEEK 1

THE AIM FOR THE NEXT 10 WEEKS IS TO IMPROVE YOUR CONDITIONING AS A RUNNER SO YOU ARE ABLE TO COMPLETE THE 10KM FASTER OR STRONGER THAN EVER. ALONG WITH DOING THAT, THE TRAINING IN THIS PROGRAM WILL DEVELOP THE AEROBIC ENERGY SYSTEM WHICH WILL IMPROVE YOUR RUNNING AS A WHOLE AS WELL AS YOUR LACTATE THRESHOLD ENABLING YOU TO BE A MORE EFFICIENT RUNNER WITH YOUR ENERGY. WITH JUST 10 WEEKS UNTIL THE TARGET RACE, IT'S IMPORTANT TO HIT THE GROUND RUNNING RIGHT AWAY!

📅 Monday

REST

📅 Tuesday

10KM EASY RUN PLUS 6 X 30s HILL SPRINTS AT 90% EFFORT WITH A JOG OR WALK DOWN RECOVERY POST RUN

📅 Wednesday

10KM EASY RUN

📅 Thursday

WU / 5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN

📅 Sunday

11KM LONG RUN

WEEK 2

THE FIRST TWO WEEKS IS ALL ABOUT LAYING DOWN A FOUNDATION FOR THE REST OF YOUR TRAINING PLAN SO WORKING IN A SIMILAR STRUCTURE TO THE OTHER 8 WEEKS IS IMPORTANT TO PREPARE YOUR BODY AND MIND FOR THE BIGGER AND MORE INTENSE TRAINING WEEKS. ALL YOU NEED TO DO HERE IS TO TICK THE DAYS OFF, KEEP ENJOYING YOUR RUNNING AND GAIN THAT MOMENTUM NATURALLY.

📅 Monday

REST

📅 Tuesday

10KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Wednesday

10KM EASY RUN

📅 Thursday

WU / 5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 6 X 30s HILL SPRINTS AT 90% EFFORT WITH A JOG OR WALK DOWN RECOVERY POST RUN

📅 Sunday

13KM LONG RUN

Week 3

THIS WEEK WE INTRODUCE INTERVAL TRAINING SO THE MILEAGE JUMPS UP A LITTLE BIT BECAUSE WE'RE INCLUDING A WARM UP, COOL DOWN AND MAIN BULK SESSION. LEARN TO LOVE INTERVAL TRAINING, IT WILL BE THE HARDEST YOU WORK IN YOUR TRAINING AND WHERE YOU'LL BE MOST UNCOMFORTABLE BUT IF YOU CAN LEARN TO ENJOY THAT FEELING AND PUSH YOUR LIMITS TO THE UNKNOWN, YOU CAN FIND YOURSELF RUNNING FURTHER, FASTER AND STRONGER THAN EVER.

📅 Monday

REST

📅 Tuesday

INTERVALS

14 X 400M OR 90s @ 5KM RACE PACE WITH A 60s RECOVERY JOG

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Sunday

14.5KM LONG RUN

Week 4

WITH A TARGET RACE MID WAY THROUGH THE PLAN, IT'S IMPORTANT IN THE FIRST FEW WEEKS TO KEEP THE INTEINSITY HIGH IN THE INTERVAL SESSIONS WHILST STILL MAINTAINING A SOLID TRAINING VOLUME ACROSS THE WEEK. AFTER YOUR TARGET RACE YOU'LL SEE A SWITCH IN FOCUS WITH THE HIGHER QUALITY WORK TO SOME LONGER EFFORTS AT MORE 10KM RACE PACE. FOR NOW, TIME TO GET SHARP!

📅 Monday

REST

📅 Tuesday

INTERVALS

2 X 10 X 20S HILL SPRINTS WITH A JOG DOWN RECOVERY / 3 MINUTES REST BETWEEN SETS

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 6.5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 6 X 30s HILL SPRINTS AT 90% EFFORT WITH A JOG OR WALK DOWN RECOVERY POST RUN

📅 Sunday

16KM LONG RUN

Week 5

THIS IS YOUR FINAL WEEK OF FULL TRAINING BEFORE A RACE WEEK AND THE WORKOUT THIS WEEK IS A GREAT TEST OF YOUR FITNESS. FARTLEKS ARE A SPECIFIC WAY TO NOT ONLY TEST WHERE YOU'RE AT IN TRAINING BUT ALSO EXPOSE ANY WEAKNESSES IN YOUR ARMOURY. THIS IS BECAUSE THERE IS NO RECOVERY, YOU ARE ALWAYS MOVING AND ALWAYS AT PACE SO IT'S HOW YOU ADAPT TO THAT ENVIRONMENT THAT WILL DEPEND ON HOW THE WORKOUT GOES. SIMILAR TO A RACE, SINK OR SWIM (RUN)!

📅 Monday

REST

📅 Tuesday

INTERVALS - MONA FARTLEK

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 6.5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Sunday

16KM LONG RUN

Week 6

TIME TO TEST THE WATERS OVER HALF OF THE RACE DISTANCE. YOU MIGHT WONDER WHY WE ARE DOING A 5KM WHEN THE GOAL IS 10KM? THE BEST RUNNERS IN THE WORLD OVER THE 10 ARE STILL WORLD CLASS AT 5KM RUNNING. AFTER THIS RACE, YOU'LL BE ABLE TO HAVE A GREAT IDEA OF WHAT SHAPE YOU'RE IN FOR A 10KM WITH 4 WEEKS TO GO WHICH CAN THEN HELP YOU IN THE WORKOUTS THESE FOLLOWING WEEKS. HAVE A GREAT RACE AND REMEMBER, THE RACE ISN'T WON AND LOST IN THE FIRST MILE, PACE YOURSELF.

📅 Monday

REST

📅 Tuesday

INTERVALS

3 X 2KM AT 10KM RACE PACE WITH A 90s JOG RECOVERY OR 200M JOG RECOVERY IF ON TRACK

📅 Wednesday

8KM EASY RUN

📅 Thursday

8KM EASY RUN PLUS 6 X 30s HILL SPRINTS AT 90% EFFORT WITH A JOG OR WALK DOWN RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

TUNE UP RACE - WU / 5KM RACE / CD

📅 Sunday

11KM LONG RUN

Week 7

BACK TO WORK THIS WEEK AFTER A WEEKEND OF RACING. PUT YOUR 5KM PERFORMANCE INTO A THE PACE CALCULATOR AND SEE WHAT THAT EQUATES TO FOR 10KM, THOSE ARE THE PACES YOU SHOULD BE AIMING FOR IN THE WORKOUT THIS WEEK.

📅 Monday

REST

📅 Tuesday

INTERVALS

3 X 3KM AT 10KM RACE PACE WITH A 3 MINUTE WALK RECOVERY

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 6.5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Sunday

16KM LONG RUN

Week 8

ANOTHER WEEK OF SOLID TRAINING HERE, NOTHING FANCY BUT EVERY ELEMENT OF TRAINING HAS A PLACE. BY NOW, YOUR EASY RUNNING PACE SHOULD BE COMFORTABLE AND HOPEFULLY YOU SHOULD UNDERSTAND THE IMPORTANCE OF TAKING YOUR EASY DAYS EASY BECAUSE OF HOW HARD THE HARD DAYS ARE!THIS IS THE MOST KEY PART OF THE PLAN, TIME TO HOME IN ON THAT 10KM PACE AND EMBRACE THE BURN.

📅 Monday

REST

📅 Tuesday

INTERVALS

2 X 5KM AT 10KM RACE PACE WITH A 3 MINUTE WALK RECOVERY

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 6 X 30s HILL SPRINTS AT 90% EFFORT WITH A JOG OR WALK DOWN RECOVERY POST RUN

📅 Sunday

16KM LONG RUN

Week 9

YOUR FINAL WEEK OF TRAINING BEFORE RACE WEEK, NOTHING NEW TO YOU AND YOU'RE IN GREAT SHAPE AT THIS POINT. START TO PLAN THE RACE DAY NOW SO YOU LEAVE NO STONE UNTURNED. FROM THE NIGHT BEFORE WITH YOUR FUELLING, TO YOUR PRE RACE BREAKFAST, WAKE UP TIME, TRAVEL ARRANGEMENTS, WARM UP, TOILETS AT THE START, BAG DROP, RACE KIT, RACE STRATEGY AND FINALLY, WHAT HAPPENS IF PLAN A DOESN'T GO TO PLAN? CREATE A PLAN B AND C NOW SO COME RACE DAY, YOU ARE READY FOR ANYTHING THIS RACE THROWS AT YOU. YOU'RE READY!

📅 Monday

REST

📅 Tuesday

INTERVALS - 8 X 60s WITH A 60S JOG RECOVERY

📅 Wednesday

8KM EASY RUN

📅 Thursday

WU / 5KM TEMPO / CD

📅 Friday

REST

📅 Saturday

6.5KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Sunday

11KM LONG RUN

Week 10

RACE WEEK! TIME TO PUT ALL OF YOUR HARD WORK INTO PRACTICE AND SHOW YOURSELF WHAT YOU'RE TRULY CAPABLE OF. THROW THE KITCHEN SINK AT IT AND ENJOY THE EVENT.FINAL TIPS FROM COACH - THIS RACE IS OF TWO HALVES. THE FIRST 5KM AND THE SECOND. IF YOU GO TOO HARD THROUGH THE HALFWAY STAGE, YOU WILL SLOW CONSIDERABLY TOWARDS TO END AND HAVE A TOUGH TIME OF HANGING ON BUT IF YOU CONTROL THE FIRST 5KM AND FEEL CONFIDENT AT THAT POINT, YOU CAN MAINTAIN OR EVEN SPEED UP IN THE SECOND 5KM AND RUN A NEGATIVE SPLIT. ITS YOUR CHOICE HOW YOU DO IT BUT OUR ADVICE IS THE LATTER! GOOD LUCK.

📅 Monday

REST

📅 Tuesday

INTERVALS

3KM AT 10KM RACE PACE, 2 MINUTES REST, 6 X 30s HARD WITH A 60s WALK RECOVERY

📅 Wednesday

REST

📅 Thursday

6.5KM EASY RUN

📅 Friday

REST

📅 Saturday

5KM EASY JOG PLUS POST-RUN STRIDES

📅 Sunday

RACE DAY

10K Pacing (Intermediate)

KM:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
40:00:00 4:58 - 5:30 4:39 - 4:58 4:12 4:07 3:48 4:00 3:51
42:30:00 5:13 - 5:50 4:55 - 5:13 4:26 4:23 4:02 4:16 4:07
45:00:00 5:34 - 6:07 5:13 - 5:34 4:43 4:37 4:14 4:29 4:21
47:30:00 5:50 - 6:27 5:30 - 5:50 4:58 4:50 4:26 4:43 4:35
50:00:00 6:07 - 6:44 5:50 - 6:07 5:13 5:05 4:41 5:00 4:48

 

MILES:

Intermediate Easy running Steady running Tempo Threshold Intervals Race pace 5km race pace
40:00:00 8:00 - 8:50 7:30 - 8:00 6:46 6:38 6:06 6:26 6:12
42:30:00 8:25 - 9:20 7:55 - 8:25 7:10 7:02 6:28 6:50 6:36
45:00:00 8:55 - 9:50 8:25 - 8:55 7:34 7:25 6:49 7:14 6:59
47:30:00 9:20 - 10:20 8:50 - 9:20 7:58 7:48 7:11 7:38 7:22
50:00:00 9:50 - 10:50 9:20 - 9:50 8:25 8:12 7:33 8:02 7:45