Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

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Advanced Running Programme

For runners aiming to improve on a previous 10K time, or who have a specific goal.

The runs on 3 days per week are designed to be done at an easy pace.  Day 5 is a rest day so be realistic about fatigue and take more days off when you feel the need.

Tempo runs are fast paced runs building up to NEAR 10k pace in the middle and then 10 minutes easy running at the end.

Interval training is where you alternate fast paced running with jogging or walking to recover.  Run 400 metre repetitions at 5k race pace.  These can be done on the track, treadmill or in the park.

X-Training is optional but will make training and the event easier as you become even fitter.

Week One
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 5k run 35 mins tempo 5k run Rest X-Train 7k run
Week Two
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 6k run 8 x 400 metres 7.5k run Rest X-Train 7.5k run
Week Three
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 6k run 40 mins tempo 5k run Rest X-Train 10k run
Week Four
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 7k run 9 x 400 metres 7.5k run Rest Rest 5k RACE
Week Five
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 8k run 45 mins tempo 5k run Rest X-Train 10k run
Week Six
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 9k run 10 x 400 metres 7.5k run Rest X-Train 12k run
Week Seven
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 10k run 50 mins tempo 7.5k run Rest X-Train 15k run
Week Eight
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k run 5k run 5 x 400 metres 5k run Rest Rest 10k RACE

 

This post is also available in: Welsh

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