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Run247 8 WEEK 10km Training Schedule

by Editor
Sunday 11th November 2012
 
 

8 WEEK 10km Training Schedule

Sub 35 minute 10k

We’ll take it as read that the fact you want to run sub-35 minutes means you are pretty serious about your running. Thirty-five minutes is still a benchmark of strong running over 10k and, in fact, will even win you races.

Just how much you run under that mark will depend on your current level of fitness, whether you are simply a pacier runner and how your body holds up the stresses and strains of increased tempo work needed to duck under that magic number.

Running sub-35 doesn’t necessitate what’s commonly termed ‘monster mileage’. It’s getting the balance right between steady state running and quality sessions that will see you breaking through. The training here will be based around getting you to run faster for longer.

If you’re used to running quality sessions (as anyone knocking on the 35 minute door should be) we will hope to add a bit of variety to your training.

Not everyone will agree with the following schedule, but we think it could see you ducking under the 35-minute barrier – hopefully with time to spare.

In the final week you will be tapering-off and runners often find this week difficult. After being used to making regular demands on their bodies they get withdrawal symptoms, think they have put on weight, feel sluggish on the easy runs when they should be feeling frisky. The session that includes striding will satisfy your subconscious need for physical stress without dipping into your stores of running fuel too much.


WEEK ONE -
Sunday 60mins steady
Monday 40mins steady
Tuesday 10 x 60 secs with 60 secs recovery
Wednesday Rest or easy 25mins
Thursday Tempo run 30mins
Friday 40mins steady
Saturday 5 x 3mins with 75 secs recovery

WEEK TWO -
Sunday 60mins steady
Monday 40mins steady
Tuesday 2 x 6 x 60secs (30secs between reps; 2mins between sets)
Wednesday Easy 30mins
Thursday Tempo run 35mins
Friday Rest
Saturday 3 x 6mins at threshold pace

WEEK THREE -
Sunday 60mins steady
Monday 30mins + 6 x 30secs
Tuesday Session (5mins; 4mins; 3mins; 2mins; 1min with 60secs)
Wednesday Easy 30mins
Thursday Tempo run 35mins
Friday Rest
Saturday 7 x 2mins with 60secs rec

WEEK FOUR -
Sunday 60mins steady
Monday 40mins steady
Tuesday 5 x 3mins with 75secs rec
Wednesday Easy 30mins
Thursday Steady 30mins
Friday Rest or 5km race/time trial
Saturday 45mins steady

WEEK FIVE -
Sunday 60mins steady
Monday 40mins steady
Tuesday 10 x 60 secs with 60 secs recovery
Wednesday 30 mins steady
Thursday Tempo run 30mins
Friday 40mins steady
Saturday Rest

WEEK SIX -
Sunday 60mins steady
Monday 40mins steady
Tuesday 6-8 x 2mins with 60secs recovery
Wednesday Easy 30mins
Thursday Up-tempo run 20mins (with easy warm up/down)
Friday Steady 40 mins
Saturday Rest

WEEK SEVEN -
Sunday 60mins steady
Monday 30mins steady
Tuesday 4 x 5mins hard with 75secs recovery
Wednesday Easy 30mins
Thursday Tempo run 35mins
Friday Rest
Saturday 8 x 60secs with 60secs recovery

WEEK EIGHT -
Sunday 45mins steady
Monday 30mins easy
Tuesday 5 x 2mins with 2mins recovery
Wednesday Steady 30mins
Thursday Easy 30mins + 4 x 150m strides
Friday Rest
Saturday 20mins easy
Sunday Race day

 

 

 
 
 
 
 
 
 
 

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