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Here is our 8-week 10k training plan. For first timers who want to give it a go!
10 K Training Plan8 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!! |