GB10k Challenger 10K Training Plan .pdf
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Challenger 10k
10 Week Training Plan
Event day: Sunday 30 April 2017
WEEK 1
MON
REST
35 min easy run
Completed
WEEK 2
REST
35 min easy run
FRIDAY
SATURDAY
SUNDAY
REST
35 min easy run
REST
25min easy run
50 min easy run
25 minutes of easy running.
50 minutes of easy running.
35 minutes of easy running.
Completed
WEEK 3
REST
35 min easy run
FRIDAY
SATURDAY
SUNDAY
REST
3 x 6 min @ betw 10 K & half
m pace : 2.5 min recovery
REST
25min easy run
60 min easy run
25 minutes of easy running.
60 minutes of easy running.
Run five 3-minute efforts at
approx. your current 10K
race pace, with a 2 minute walk/
jog between each effort to
recover. Don’t forget a warm up
jog beforehand and a
warm down jog to finish.
Completed
WEEK 4
REST
35 min easy run
FRIDAY
SATURDAY
SUNDAY
REST
Tempo run : 20 min hard
even effort
REST
25 min easy run
50 min easy run
25 minutes of easy running.
50 minutes of easy running.
After a 10 minute easy jog to
warm up, run 20 minutes at a
hard but controlled pace.
Finish off with 10 minutes of easy
jogging to warm down.
Completed
WEEK 5
REST
FRIDAY
SATURDAY
SUNDAY
REST
25 min easy run
REST
25 min easy run
30 min easy run
25 minutes of easy running.
30 minutes of easy running.
25 minutes of easy running.
Completed
WED
35 min easy run
REST
35 minutes of easy running.
WEEK 6
MON
REST
THURSDAY
4 x 6 min @ 10 mile pace: 3
min w/j recovery
35 min easy run
35 minutes of easy running.
Completed
Completed
FRIDAY
SATURDAY
SUNDAY
REST
25 min easy run
50 min easy run
25 minutes of easy running.
50 minutes of easy running.
Run four 6-minute efforts at your
current 10 mile race pace, with a
3 minute walk/jog between each
effort to recover.
Don’t forget a warm up jog
beforehand and a warm down
jog to finish.
Completed
TUESDAY
Completed
THURSDAY
Completed
TUESDAY
Completed
WED
35 minutes of easy running.
MON
Completed
THURSDAY
Completed
TUESDAY
Completed
WED
35 minutes of easy running.
MON
Completed
THURSDAY
Completed
TUESDAY
Completed
WED
35 minutes of easy running.
MON
Completed
THURSDAY
Completed
TUESDAY
Completed
WED
35 minutes of easy running.
MON
Website: greatrun.org/birmingham10k
Completed
TUESDAY
Training plans | Diary | Routes | Stats | Advice | Tips
Completed
Completed
Completed
WED
THURSDAY
FRIDAY
SATURDAY
SUNDAY
REST
10 x 1 min @ 3k pace 75 sec
w/j recovery
REST
25min easy run
60 min easy run
25 minutes of easy running.
60 minutes of easy running.
Run ten 1-minute efforts at your
current 3km race pace, with a 75
second walk/jog between each
effort to recover.
Don’t forget a warm up jog
beforehand and a warm down
jog to finish.
Visit greatruntraining.org for a free interactive version of this training plan and much more.
Challenger 10k
10 Week Training Plan
Event day: Sunday 30 April 2017
WEEK 7
MON
REST
35 min easy run
Completed
WEEK 8
THURSDAY
FRIDAY
REST
7 x 2 min @ 5k pace : 90s
w/j recovery
REST
REST
Run seven 2-minute efforts at
your current 5km race pace, with
a 1.5 minute walk/jog between
each effort to recover.
Don’t forget a warm up jog
beforehand and a warm down
jog to finish.
Completed
TUESDAY
35 min easy run
WEEK 9
REST
35 min easy run
FRIDAY
REST
6 x 3 min @ 10k pace: 2 min
w/j recovery
REST
Run six 3-minute efforts at your
current 10km race pace, with a 2
minute walk/jog between each
effort to recover.
Don’t forget a warm up jog
beforehand and a warm down
jog to finish.
WEEK 10
MON
REST
35 min easy run
35 minutes of easy running.
50 min easy run
25 minutes of easy running.
50 minutes of easy running
SATURDAY
Completed
SUNDAY
25 min easy run
50 min easy run
25 minutes of easy running.
50 minutes of easy running
Completed
THURSDAY
FRIDAY
REST
Accel run: 10 min @ half
m pace: straight into 8 min
@ 10k pace
REST
After a 10 minute easy jog
to warm up, run 10 minutes at
your half marathon race pace,
immediately followed by 8 minutes
at your current 10K pace.
Finish off with 10 minutes of easy
jogging to warm down.
Completed
TUESDAY
25 min easy run
Completed
WED
35 minutes of easy running.
Completed
SUNDAY
Completed
THURSDAY
Completed
TUESDAY
SATURDAY
Completed
WED
35 minutes of easy running.
MON
Completed
WED
35 minutes of easy running.
MON
Website: greatrun.org/birmingham10k
Completed
TUESDAY
Training plans | Diary | Routes | Stats | Advice | Tips
SATURDAY
Completed
SUNDAY
25 min easy run
45 min easy run
25 minutes of easy running.
45 minutes of easy running.
Completed
Completed
WED
THURSDAY
FRIDAY
REST
20 min easy run
REST
SATURDAY
REST
SUNDAY
Event day
20 minutes of easy running.
GOOD LUCK!
Visit greatruntraining.org for a free interactive version of this training plan and much more.
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