Have you signed up for a 10K Run and looking forward to a training plan to train yourself in a month? Don’t worry you have time to gear up for the race. This training plan is meant for intermediate level runners who have experienced the 10K Run before looking to improve their timing.


Training Schedule: Intermediate level.

WEEKS

DAY-1

DAY-2

DAY-3

DAY-4

DAY-5

DAY-6

DAY-7

WEEK – 1

35 min Cross-Training or Rest

20 Min Tempo run & 2 hill repeats

30 min Cross-Training or Rest

3 set of 3 minute run at you 10K pace

Rest

8 Km long run

5 km easy run

WEEK – 2

40 min Cross-Training or Rest

30 Min Tempo run & 3 hill repeats

25 min Cross-Training or Rest

4 set of 3 minute run at you 10K pace

Rest

11 Km long run

5 km easy run

WEEK – 3

40 min Cross-Training or Rest

25 Min Tempo run & 3 hill repeats

30 min Cross-Training or Rest

4 set of 3 minute run at you 10K pace

Rest

10 Km long run

5 km easy run

WEEK – 4

30 min Cross-Training

Rest

20 Min Tempo run

Rest

4 km easy run

Rest

RACE DAY

Glossary


Glossary

Cross training/Rest: On rest days, you can opt to do a few light cross-training exercises such as cycling, swimming, aqua jogging and elliptical

Strength training is also important to prevent yourself from injury, but don’t lift any weights. Here are a few exercises that you can try at home.

1. 20 Squat each set (do two set)

2. 15 heel raises each set (do two set)

3. 10 lunges on each leg

4. Front plank (hold for 20 Sec)

5. Side plank (hold for 20 Sec)

6. Bicycle Crunch

7. 10 Push-Ups

10k training


Tempo Run

Tempo run is the pace between your comfortable pace and your 10K pace, it helps to train your body to be comfortable at an uncomfortable pace to build mental and physical endurance. The pace should be a steady run so that you can maintain it for 25 to 30 mins. You can start it with a 10 min easy run then 20 to 30 min tempo run and finish it with a 5 min easy run.

10k training


Hill Repeats

It is upslope running so pick an upslope path or hill about 300 to 400 meters long with a moderate slope which isn’t very steep. Run up at your 10K pace and down at an easy pace.

10k training


10K pace

It is the pace that you want to run so as to complete your 10K within your targeted time. Let’s say your target to complete 10K is 45 minutes, so your pace should be 4:30 minutes per Kilometre. So your 10K pace is 00:04:30 min/km. While training at this pace at the interval of each set run for 2min at an easy pace.

10k training


Long Run

It will improve your stamina and help your body to adapt for 10K running. Try to build your speed over the course of each long run, but don’t go beyond your comfortable pace. Make sure you are able to breathe easily. Your Easy run should be done at a normal pace.

10k training


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