Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

  • Home
  • Races
    • 10k Race
    • Junior Races
      • 1k Race
      • 3k Race
    • Wheelchair race
    • Mascot Race
  • Results
    • Race Results
    • Historic Results
    • Race History
  • Event info
    • Course Map
    • Race Guide
    • Travel and Parking
    • First Timers
    • Race Rules – T&Cs
    • Volunteers
    • Run for Charity
    • Running Clubs
  • Partners and Sponsors
  • News

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

 

Recent News

  • Mae canlyniadau a lluniau 10K Bae Abertawe Admiral ar-lein
  • Your Admiral Swansea Bay 10k results and photos are now online
  • Diweddariad am y ras 2022
  • 2022 race update
  • Lleoedd ychwanegol wedi’u cyhoeddi ar gyfer ras 2022 – mae amser i chi gofrestru o hyd!

Erthyglau ddiweddar

  • Mae canlyniadau a lluniau 10K Bae Abertawe Admiral ar-lein
  • Your Admiral Swansea Bay 10k results and photos are now online
  • Diweddariad am y ras 2022
  • 2022 race update
  • Lleoedd ychwanegol wedi’u cyhoeddi ar gyfer ras 2022 – mae amser i chi gofrestru o hyd!

Copyright © 2023 · Swansea Council | Privacy | Cookies

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT