6 WEEKS TO YOUR 10K
MONDAY
EASY 35 MINUTE RUN WITH SPRINT PICK UPS 15 MINUTE WARM ECONDS. 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 RACE5 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 RESISTANCEWEDNESDAY
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 RACE4 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 RESISTANCEWEDNESDAY
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 FINISH3 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 WEEKMONDAY
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
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