RUN YOUR WAY TO A SUB 40 MINUTE 10 KM
RUN YOUR WAY TO A SUB 40 MINUTE 10KM 1km - 4:00
Splits minute miles = 6:26 or 4:00 minute per kilometre 2km - 8:00
Accumulative time splits 3km - 12:00
Mile 1 - 6;26 4km - 16:00
Mile 2 - 12:52 5km - 20:00
Mile 3 - 19:18 6km - 24;00
Mile 4 - 25;44 7km - 28;00
Mile 5 - 32;11 8km - 32:00
Mile 6 - 38:37 9km - 36;00
6.21 Miles - 40:00 10km- 40:00
EVEN PAC ING WILL MEAN YOU CAN SPRINT TO A SUB 40 MINUTE 10 KM RACE
6 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY
STEADY RUN 50 MINUTES.
20 MINUTE WARM UP-
MAIN SET 12 MINUTE @ 10KM PACE.
18 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
RECOVERY 35-45 MINUTE RUN.
FOCUS ON BEING RELAXED.
15 MINUTE EASY WARM UP.
MAIN SET INCLUDE 4 X 30 SECONDS ONCE EVERY 6 MINUTES.
15 MINUTE WARM DOWN.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING.
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 10 X 400M @ PREDICETED 10KM RACE 400M 1:36 FOR 400M ON GRASS. 60 SECONDS.
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY. NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY
EASY RUN OFF ROAD 70-85 MINUTES
BELOW 80% RUN MAX HEART RATE OR 90% OF AVERGAE HEART RATE FOR 10KM RACE
5 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO
FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS.
TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES + 85 REVS PER MINUTE LOW RESISTANCE
WEDNESDAY
STEADY RUN 50 MINUTES.
20 MINUTE WARM UP-
MAIN SET 15 MINUTE @ 10KM PACE.
15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
EASY RECOVERY RUN 35-45 MINUTES.
RUNNERS HARDLY PRACTISE EASY RUNNING SO
HAVE A PROBLEM WITH WARM UP AND WARM DOWN PACE.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING.
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 2 X 6 X 400M @ PREDICETED 10KM RACE 400M 1:36 FOR 400M ON GRASS. 60 SECONDS. 6 X 400M THEN 600 M JOG RECOVERIES THEN REPEAT 6 X 400M
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY. NO TRACK THEN CREATE A CIRCLE
ROUTE AND RUN ON TIME.
SUNDAY
EASY RUN OFF ROAD 75-90 MINUTES
BELOW 80% RUN MAX HEART RATE OR 90% OF AVERGAE HEART RATE FOR 10KM RACE
4 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES + 85 REVS PER MINUTE LOW RESISTANCE
WEDNESDAY
STEADY RUN 50 MINUTES.
20 MINUTE WARM UP-
MAIN SET 2 X 8 MINUTES @ 10KM PACE WITH 3:45 MINUTES (800M) BETWEEN OF QUICK ACTIVE RECOVERY @ 7:30 MINUTE PACE
15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
EASY RECOVERY RUN 35-45 MINUTES.
RUNNERS HARDLY PRACTISE EASY RUNNING SO
HAVE A PROBLEM WITH WARM UP AND WARM DOWN PACE.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING.
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 2 X 6 X 400M @ PREDICETED 10KM RACE 400M 1:36 FOR 400M ON GRASS. 60 SECONDS. 6 X 400M THEN 600M JOG RECOVERY THEN REPEAT 6 X 400M
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY. NO TRACK THEN CREATE A CIRCLE
ROUTE AND RUN ON TIME.
SUNDAY
EASY RUN OFF ROAD 75-90 MINUTES
BELOW 80% RUN MAX HEART RATE OR 90% OF AVERGAE HEART RATE FOR 10KM RACE. INCLUDE SEVERAL SURGES BUILDING UP TO 10KM PACE IN FINAL 15- 10 MINUTES BEFORE EASY 10 MINUTE
JOG TO FINISH
3 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY
STEADY RUN 50 MINUTES.
20 MINUTE WARM UP-
MAIN SET 2 X 8 MINUTES @ 10KM PACE WITH 3:45 MINUTES (800M) BETWEEN OF QUICK ACTIVE
RECOVERY @ 7:30 MINUTE PACE
15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
EASY RECOVERY RUN 35-45 MINUTES.
RUNNERS HARDLY PRACTISE EASY RUNNING SO
HAVE A PROBLEM WITH WARM UP AND WARM DOWN PACE.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING 7x400m then REPEAT
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 2 X 7 X 400M @ PREDICETED 10KM RACE 400M 1:36 FOR 400M ON GRASS. RECOVERY 60 SECONDS. 7 X 400M
THEN 600M JOG RECOVERY THEN REPEAT 7 X 400M
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY.
NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY
EASY RUN OFF ROAD 75-80 MINUTES
BELOW 80% RUN MAX HEART RATE OR 90% OF
AVERGAE HEART RATE FOR 10KM RACE. INCLUDE SEVERAL SURGES BUILDING UP TO 10KM PACE IN FINAL 15- 10 MINUTES BEFORE EASY 10 MINUTE JOG TO FINISH
AS YOU BUILD UP SPEED REDUCE DISTANCE OF LONG RUN
2 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY
STEADY RUN 50 MINUTES.
20 MINUTE WARM UP-
MAIN SET 2 X 8 MINUTES @ 10KM PACE WITH 3:45 MINUTES (800M) BETWEEN OF QUICK ACTIVE
RECOVERY @ 7:30 MINUTE PACE
15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
EASY RECOVERY RUN 30-35 MINUTES.
RUNNERS HARDLY PRACTISE EASY RUNNING SO
HAVE A PROBLEM WITH WARM UP AND WARM DOWN PACE.
REDUCE RECOVERY RUN BY 10 MINUTES AND INCREASE LONG RUN BY 10 MINUTES.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING 10 x 600m (5 X 600M RECOVERY THEN REPEAT)
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 2 X 5 X 600M @ PREDICETED 10KM RACE 600M 2;14 FOR 400M ON GRASS. RECOVERY 75 SECONDS. 5 X 600M THEN 400M JOG RECOVERY THEN REPEAT 5 X 600M
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY.
NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY
85-90 MINUTES EASY RUNNING WITH
RACE WEEK
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS.
15 MINUTE WARM UP
MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS.
PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY
REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY
STEADY RUN 57 MINUTES.
20 MINUTE WARM UP-
MAIN SET 2 X 9 MINUTES @ 10KM PACE WITH 4:00 MINUTES (800M) BETWEEN OF QUICK ACTIVE RECOVERY @ 8:00 MINUTE MILE PACE
15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY
EASY 35 MINUTE RUN.
FRIDAY
REST DAY NO RUNNING OR EASY SWIM OR BIKE.
ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY
INTERVAL RUNNING 8 x 800m (4 X 800M RECOVERY THEN REPEAT)
15 MINUTE WARM UP WITH 8 X 50M PICK UPS.
MAIN SET 2 X 4 X 800M @ PREDICETED 10KM RACE 800M 3.13 ON GRASS. RECOVERY 75 SECONDS. 4 X 800M THEN 400M JOG RECOVERY
THEN REPEAT 4 X 800M
RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY.
NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY
EASY RUN OFF ROAD 75-80 MINUTES
BELOW 80% RUN MAX HEART RATE OR 90% OF AVERGAE HEART RATE FOR 10KM RACE. INCLUDE SEVERAL SURGES BUILDING UP TO 10KM PACE IN FINAL 15- 10 MINUTES BEFORE EASY 10 MINUTE
JOG TO FINISH
AS YOU BUILD UP SPEED REDUCE DISTANCE OF LONG RUN
RACE WEEK
MONDAY
REST DAY RUNNING CAN INCLUDE EASY 30 MINUTE SWIM OR BIKE. INCLUDE STRETCHING.
TUESDAY
36 MINUTE RECOVERY RUN. 10 MINUTE WARM UP THEN IN NEXT 16 MINUTES INCLUDE 4 X 1 MINUTE EFFORTS @ 10KM PACE EVERY 4 MINUTES. WARM DOWN EASY 10 MINUTES.
WEDNESDAY
EASY 50 MINUTE RUN
THURSDAY
EASY RUN 25 MINUTES INCLUDE 5 X 80M PICK UP THE PACE TO FASTER THAN 10KM BY END OF 80M
FRIDAY
COMPLETE RECOVERY REST DAY NO EXERCISE
SATURDAY
VERY EASY JOG FOR 15 MINUTES.
SUNDAY – RACE
15 MINUTE EASY WARM UP. 8 X 50M STIDES UP TO 10KM PACE STARTING 25 MINUTES BEFORE SIP CARBOHYDRATE DRINK LAST 90 MINUTES 6% SOLUTION. KEEP LOOSE AND MOBILE UP TO THE
START.
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