The 10Km Plan

The 10km Plan

Each week you will build up your distance, pace and your body strength in your cross training sessions.

I have outlined a six week program with what is required in each week in a lead up to the event. As everyone has different workloads and commitments; be it family or work locations please adjust the table below to fit each session and rest day in.

Session types: Easy run: jog/run at a pace that you feel puffy but comfortable Efforts: run hard for that time and then ease off for recovery. Then repeat again (aim for same distance covered) Hills: obvious – run up hills as best you can. Race pace: run at a pace that you intend to do on your race day. Work out your time and convert back to minutes per KM..eg: 10KM run to be completed in 50 minutes = 5 minutes per km, if you want to achieve your first 10km within the hour aim to run one km in 6 minutes or under. Cross train: training session can be cycling, swimming, HIIT etc Strength: weight training Stretch: Yoga class or a variety of stretches for at least 15-20 mins

WK	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Easy run 5km	Rest day	Efforts: 5 mins warm up 5×1 min,2×3 mins 5 mins cool down	Easy run 5km	Strength	Easy run 6kmstretch	Rest day
2	Easy run 6km	Strength	Rest Day	Hills:5mins warm up20 mins on5 mins cool down	Cross train	Easy run 7kmStretches	Rest day
3	Efforts:5 mins warm up8x1min, 3x3mins 5 mins cool down	Cross train	Easy Run 7km	Rest day	Hills:5 mins warm up25 mins on 5 mins cool down	Easy run 8km	Rest day Stretches
4	Easy run 6km	Rest day	Race pace for 15mins, then easy 20 minutes	Strength	Cross train	Easy run 9km	Rest Day Stretches
5	Efforts:5 min warm up10x1min efforts, 3x3mins5 mins cool down	Cross train	Easy run 6km	Rest day	Strength	Race pace for 25mins, then easy 25mins	Rest Day stretches
6	Hills:5 mins warm up15 mins on 15mins easy & cool down	Strength	Easy run 6km	Cross train-30minsor yoga	Easy 3-5km	Rest day Stretches	RACE DAY