10K Training Plans

[glenn10]

nice to see the running is coming along nicely and back on track

good stuff

TheEd

Let's just say the 5 miler today was beyond poor - to the extent where I was training faster last year than I'm racing this year. I just want to be able to run properly again, and I just have no idea what I'm doing wrong any more - last weekend I ran a 21:21 over an incredibly difficult 5K course; and then this week am not able to hit a 35 minute 5 mile on an incredibly easy course which I ran in 32 minutes last year. Frustrated!

:confused:

I've now got four weeks and 6 days until the 'fast' 10Ks... Plan is to do one 'full' run through leading up to the race, and have just fiddled a bit to make the rest fit into 15 days rather than 19, starting from tomorrow. I'm going to try and pick the pace up a bit on the 'easy' runs - nothing crazy, just making sure they're sub-5'/km, even if that means I run for, say, 45 minutes instead of an hour to start with, as can then build it up to an hour. Hoping that'll be okay and maybe bridge the gap between the fast intervals and slow easy runs a bit better?

1 70 minute easy
2 60 minute easy
3 start with 5x2k�*R90 7min 50 (3.55 per k)�*T
4 Rest
5 90 minute easy
6 60 minute easy
7 60 minute easy
8 start with 6x1k�*R60 3min 45 to 3min50�*L
9 60 minute easy
10 60 minute easy
11 Rest
12 5K paced run – aim sub 20:00 5k
13 60 minute easy
14 60 minute easy
15 start with 10 x 400m R 60 400/86sec – no faster�*P
1 70 minute easy
2 60 minute easy
3 start with 5x2k�*R90 7min 50 (3.55 per k)�*T
4 Rest
5 90 minute easy
6 60 minute easy
7 60 minute easy
8 start with 6x1k�*R60 3min 45 to 3min50�*L
9 60 minute easy
10 60 minute easy
11 Rest
12 5K paced run – aim sub 20:00 5k
13 60 minute easy
14 60 minute easy
15 start with 10 x 400m R 60 400/86sec – no faster�*P
16 60 minute easy
17 30min easy 6x1min fast with 1min slow – 1min @ Race Pace�*F
18 Rest
19 Race day up to 15K