10km Training - Want to be XC Ready by October

[dmw9255]

Hi Dean, from your message you mentioned 5k speed/racing

what we would recommend is that you utilise the 10k training program but only do the first 2 weeks and make the following changes:

First cycle do the 2k session .. so 2 weeks and at end of 2 weeks for paced run race up to 10k

then the next cycle instead of the 2k session make it a 5k session

then on the Tuesday you would do the session which equates to 3000m pace

then the Thursday you would look to do a 1500m session

you would need to be careful as this could take a great deal out of you

then the weekend only race up to and including 5k

TheEd
ps.. please note, when you do the 2k session, just do the session, don't look to achieve 10k pace times but rather consider doing 5 to 10 seconds per km less .. please ask questions

Hi TheEd,

So just to confirm, my first two weeks would look like the following with my weekly routine:

Monday - Rest
Tuesday - Morning Easy Jog, Evening strength.
Wednesday - Easy jog.
Thursday - 5 x 2km with 90s rest @ 8:20-8:30
Friday - Very easy day & strength.
Saturday - Easy 10km (long run).
Sunday - Easy run.
Monday - Rest.
Tuesday - 6 x 1km with 60s rest @ 3:55-4:00.
Wednesday - Easy run & Strength.
Thursday - Easy Run.
Friday - Rest / Strength.
Saturday - Paced 5km @10km pace.
Sunday - Easy run.

Then next 2 week cycle would be the same except:

Week 1 Thursday - 6 x 1km with 60s rest @ 3:55 (instead of 5 x 2km sessions).
Week 2 Tuesday - 10 x 400m with 60s rest @ 90s (instead of 6 x 1km session).
Week 2 Thursday - 1500m for time.
Week 2 Weekend - Race or Tempo 5km.

If so, you are right and this is going to take a lot out of me. I am not ready for that level of intensity on a rolling two week cycle at the moment.

Best Regards.

Dean.