10K Training Plans

[glenn10]

we can start on the sub 40 minute 10km program and adjust the speed and pace of the sessions as we progress

if you able to start with Day 3 today on a treadmill then great (5 x 2k at 4.10 perk ) .. if not then put off the start of Day1 till Tuesday and continue and have a long run over the weekend doing 1hr runs in-between

there is not much we can do when the weather plays up

please let me know your thoughts

TheEd

Thanks Ed, track is all ready to go for tomorrow. I've had a quick look through the sessions and put the 30/40 minutes back up to 60; and slowed tomorrow's session down as you suggest

Does this look about right:

Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th start with 5x2k R90 8min 20 (4.10 per k)
26th Rest
27th longest run – 2 hours
28th easy day of 60min running
29th easy day of 10k running – relaxed
30th start with 6x1k R60 Pace TBC
31st easy day of 60min running
1st easy day of 1hr running
2nd Rest
3rd 5K paced run – Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow – 1min @ Race Pace F
9th Rest
10th Race day up to 15K