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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