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 |