5 week training plan to run a 10km

Training schedule from the Runner’s World Magazine:

http://www.runnersworld.com/article/0,7120,s6-238-244-259-1117-0,00.html

 

Want to Run the Greenwood ZX 10km?  Here is a five week schedule to get you there.  This is not for the people just starting to run.

Week 1 – Monday March 23 – REST

-        Tuesday March 24 – Run 2 miles or 3.2km – 4x1:00 aerobic intervals.  This is where you push the pace just a bit, you breathe a little harder followed by slow jogging until you feel rested enough to resume your regular tempo. 

-        Wednesday March 25 – Run 3 miles

-        Thursday March 26 - 4 Run 4 miles but include 3 GP’s = general pick ups.  You gradually increase your pace over 100 meters to about 90 percent of all out and hold it there for 10 – 20 meters, then gradually decelerate.  Walk to full recovery before you start the next one.  You will get race fit more quickly this way.  Your normal pace will begin to feel more comfortable.  Come out to the group run in Kentville to get some help with doing the general pick ups!

-        Friday March 27 – REST – absolutely NO RUNNING!

-        Saturday March 28 – Run 5 miles = 8km.  The group in Port Williams have a Saturday morning run that you can join in as they are also preparing to run the 10km and half marathon for the Blue Nose.  Or call a friend who is also training for the Greenwood race and is following this training schedule. 

-        Sunday March 29 – REST.

 

Week 2 – Monday March 30 – REST

-        Tuesday March 31 – Run 2 miles = 3.2km

-        Wednesday April 1 – Run 3 miles = 4.8km

-        Thursday April 2 - Run 4 miles but include 3 GP’s = general pick ups.  You gradually increase your pace over 100 meters to about 90 percent of all out and hold it there for 10 – 20 meters, then gradually decelerate.  Walk to full recovery before you start the next one.  You will get race fit more quickly this way.  Your normal pace will begin to feel more comfortable.  Come out to the group run in Kentville to get some help with doing the general pick ups!

-        Friday April 3 – REST – absolutely NO RUNNING!

-        Saturday April 4 – Run 5.5 miles = 8.8 km.  The group in Port Williams have a Saturday morning run that you can join in as they are also preparing to run the 10km and half marathon for the Blue Nose.  Or call a friend who is also training for the Greenwood race and is following this training schedule. 

-        Sunday April 5 – Run 3.5 miles or 5.6km

 

Week 3 – Monday April 6– REST

-        Tuesday April 7 – Run 2 miles = 3.2km 4x1:30 aerobic intervals.  This is where you push the pace just a bit, you breathe a little harder followed by slow jogging until you feel rested enough to resume your regular tempo. 

-        Wednesday April 8 – Run 3 miles = 4.8km or rest.  Your choice depending how you feel.   

-        Thursday April 9 - Run 4.5 miles but include 3 GP’s = general pick ups.  You gradually increase your pace over 100 meters to about 90 percent of all out and hold it there for 10 – 20 meters, then gradually decelerate.  Walk to full recovery before you start the next one.  You will get race fit more quickly this way.  Your normal pace will begin to feel more comfortable.  Come out to the group run in Kentville to get some help with doing the general pick ups!

-        Friday April 10 – REST – absolutely NO RUNNING!

-        Saturday April 11 – Run 6 miles = 9.6 km.  The group in Port Williams have a Saturday morning run that you can join in as they are also preparing to run the 10km and half marathon for the Blue Nose.  Or call a friend who is also training for the Greenwood race and is following this training schedule. 

-        Sunday April 12 – Run 4 miles or 6.4 km.

 

Week 4 – Monday April 13 – REST

-        Tuesday April 14 – Run 2 miles or 3.2km – 6x1:30 aerobic intervals.  This is where you push the pace just a bit, you breathe a little harder followed by slow jogging until you feel rested enough to resume your regular tempo. 

-        Wednesday April 15 – Run 3 miles

-        Thursday April 16 - Run 4.5 miles = 7.2 km but include 3 GP’s = general pick ups.  You gradually increase your pace over 100 meters to about 90 percent of all out and hold it there for 10 – 20 meters, then gradually decelerate.  Walk to full recovery before you start the next one.  You will get race fit more quickly this way.  Your normal pace will begin to feel more comfortable.  Come out to the group run in Kentville to get some help with doing the general pick ups!

-        Friday April 17 – REST – absolutely NO RUNNING!

-        Saturday April 18 – Run 6.5 miles = 10.4 km.  The group in Port Williams have a Saturday morning run that you can join in as they are also preparing to run the 10km and half marathon for the Blue Nose.  Or call a friend who is also training for the Greenwood race and is following this training schedule. 

-        Sunday April 19 – Run 4.5 miles = 7.2 km

 

Week 5 – Monday April 20 – REST

-        Tuesday April 21 – Run 2 miles = 3.2km 4x2:00 aerobic intervals. 

-        Wednesday April 22 – Run 2 miles = 3.2 km

-        Thursday April 23 – REST

-        Friday April 24 – Run 2 miles = 3.2 km with 2 GP’s (general pickups)

-        Saturday April 25 – REST 

-        Sunday April 26 GREENWOOD RACE DAY

 

 

Put this schedule in your calendar and stick to it!  With the interval training and general pick ups, you should have no problem completing this race with a nice comfortable pace.