"Bid me run and I will strive with things impossible." - William Shakespeare

About Us

Lakeshore Striders is a senior running club based in Blessington, Co. Wicklow. We were formed in June 2007 by our founder  Niamh Gaffney. Today the club comprises over 40 members and continues to grow!

 

 

Upcoming Events

View Full Calendar
Home
10k Training Plan Print E-mail

Here is our 8-week 10k training plan. For first timers who want to give it a go!

10 K Training Plan

8 Week Schedule @ 3 days per week 

 

WEEK

 		 

DAY 1

 

DAY 2

 

DAY 3

 

1

2 miles easy

4x400m with 400m jog recoveries

1 mile easy to fin

 

2 miles easy

plus 2 mile faster

 

3 mile easy

 

2

2 mile easy

4x600m with 400m jog recoveries

1 mile easy to fin

15min easy plus 15min faster but controlled

 

4 mile easy

 

3

 

2 mile easy

4x800m with 400m jog recoveries

1 mile easy to fin

 		 

40 min relaxed including hills

 

5 mile easy

 

4

 

2 mile easy

8x400m with 400m recoveries

1 mile easy to fin

 

5 miles, first half at 70%; second at 85%

 

6 mile easy

 

5

 

2 mile easy

8x500m with 400m jog recoveries

2 miles easy to fin

 

40 min fartlek

(varied efforts and recoveries)

 

6 miles easy

 

6

 

2 mile easy

5x800m with 400m jog recoveries

2 miles easy to fin

6 miles with 2 mile gradual pick-ups

fist 2 @70% then 85%,90%

 

7 miles easy

 

7

 

2 mile easy

10x400m with 400m jog recoveries

2 miles easy to fin

 

Warm up then 4x1mile fast with 3 min recoveries

 

5 mile

 

8

 

2 mile easy

4x400m with 400m jog recoveries

1 mile easy to fin

 

3 miles easy

 

Rest

 

RACE DAY, BEST OF LUCK!!
 
< Prev
[ Back ]