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  • 10km Plan

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    Nuno Simões
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    This 8-week training plan gradually increases the intensity and duration of runs in preparation for a 10km race. Week 1 focuses on interval training with moderate runs. Week 2 increases the intensity with strong interval runs. Week 3 further increases intensity and duration of interval training. Weeks 4-5 continue progressing the intensity and duration of runs and intervals. Weeks 6-7 provide rest. Week 8 tapers with a focus on moderate runs and a 5km run in preparation for the 10km race.

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    This 8-week training plan gradually increases the intensity and duration of runs in preparation for a 10km race. Week 1 focuses on interval training with moderate runs. Week 2 increases the intensity with strong interval runs. Week 3 further increases intensity and duration of interval training. Weeks 4-5 continue progressing the intensity and duration of runs and intervals. Weeks 6-7 provide rest. Week 8 tapers with a focus on moderate runs and a 5km run in preparation for the 10km race.

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    8 views3 pages

    10km Plan

    Uploaded by

    Nuno Simões
    This 8-week training plan gradually increases the intensity and duration of runs in preparation for a 10km race. Week 1 focuses on interval training with moderate runs. Week 2 increases the intensity with strong interval runs. Week 3 further increases intensity and duration of interval training. Weeks 4-5 continue progressing the intensity and duration of runs and intervals. Weeks 6-7 provide rest. Week 8 tapers with a focus on moderate runs and a 5km run in preparation for the 10km race.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    10km Plan

    Week 1
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    10 min warm-up 10 min warm-up

    4x 5 min 3x 6 min 5 km LIGHT run


    OFF MODERATE run OFF MODERATE run OFF OFF
    with 1:15 min walk with 1:30 min walk

    5 min cooldown 5 min cooldown

    Week 2
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    10 min warm-up 10 min warm-up
    6 km LIGHT run
    6x 1 min STRONG 5x 2 min STRONG
    OFF OFF OFF OFF
    run with 1 min walk run with 2 min walk

    5 min cooldown 5 min cooldown

    Week 3
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    10km Plan

    10 min warm-up 15 min warm-up


    6 km LIGHT run + 4
    8x 45 sec VERY 10x 30 sec VERY min walk + 2 km
    OFF STRONG run with OFF STRONG run with 1 OFF LIGHT run OFF
    1:30 min walk min walk

    10 min cooldown 10 min cooldown

    Week 4
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    10 min warm-up 15 min warm-up


    6 km LIGHT run + 4
    8x 45 sec VERY 10x 30 sec VERY min walk + 3 km
    OFF STRONG run with OFF STRONG run with 1 OFF LIGHT run OFF
    1:30 min walk min walk

    10 min cooldown 10 min cooldown

    Week 5
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    10 min warm-up 10 min warm-up

    4x 3 min STRONG 3x 4 min STRONG 7 km LIGHT run


    OFF OFF OFF OFF
    run with 3 min walk run with 4 min walk

    5 min cooldown 5 min cooldown


    10km Plan

    Week 6
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    OFF OFF OFF OFF

    Week 7
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    OFF OFF OFF OFF

    Week 8
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    10 min warm-up
    10 min warm-up
    10 min warm-up
    5x 3 min
    4x 2 min STRONG
    OFF MODERATE run OFF OFF OFF
    run with 2 min walk 5 km
    with 2 min walk
    10 min cooldown
    10 min cooldown

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