WHATEVER YOU RE AIMING FOR WE LL HELP YOU GO FURTHER 10K RUN TRAINING PROGRAMME

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Dinah French
5 years ago
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1 10K RUN TRAINING PROGRAMME SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 Run Programme 1 Outdoor Training Gym Programme 1 Run Programme 2 Gym Programme 2 HOW TO USE THIS PROGRAMME > The five sessions are to be completed each week with two rest days you choose which session suits you on which day > Repeat the five sessions (and two rest days) for the full 6 weeks > Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level > Give yourself enough time to get race ready! If you start on the beginner plan, you will need to give yourself more time to move through the other levels > As you progress through the plan, try to increase the weights you use in the gym and decrease your circuit time on the outdoor sessions. Both will show great progression from day one > If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them > Try not to eat too close to training, about 90 minutes before you start work really well > We recommend stretching for around minutes after each session. Try not to go through the motions, find a tight spot and really work on it. RUN PROGRAMME 1 EXERCISE EXERCISE EXERCISE WEEK 1 2km N/A 3 x 1km 1 minute 5km N/A WEEK 2 3 x 1km 2 minutes 4km N/A 6km N/A WEEK 3 3km N/A 4 x 1km 1 minute 7km N/A WEEK 4 4 x 1km 2 minutes 5km N/A 7 x 1km WEEK 5 4km N/A 5 x 1km 2 minutes 8km N/A WEEK 6 5km N/A 7km N/A 10km N/A TIPS The purpose of the distance run is to get use to pacing and to learn to control your body. If the targets are too tough to maintain for the whole time then maybe drop down a level for that particular run. We recommend stretching for around minutes after each run. Try not to go through the motions, find a tight spot and really work on it.

2 OUTDOOR TRAINING EXERCISE NOTES Run 100m 200m 300m Squat Run Lunge 100m m m 20 Run 100m 200m 300m Plank 60 seconds 90 seconds Repeat all for 5 sets Repeat all for 5 sets Repeat all for 5 sets Complete the whole circuit before resting

3 GYM PROGRAMME 1 EXERCISE TIME TIME TIME NOTES Treadmill Front plank with adduction and abduction 20 minutes 4 sets 30 minutes 5 sets 40 minutes 6 sets Complete as many 500m runs as you can in the set time frame Perform on the elbows Sandbag drags 4 x 30 second sets 4 x 30 second sets 4 x 30 second sets Keep hips still TIPS We want to focus on speed in this workout and complete the 500m as quickly as you can. For your rest you can either rest standing still or drop the speed down to a walk. We want to keep you moving even when your doing core work. Over the week, look to increase the range of adduction and abduction exercises, then increase the weight of the sandbag you use for the drags.

4 RUN PROGRAMME 2 EXERCISE PACE EXERCISE PACE EXERCISE PACE WEEK 1 20 minutes Easy 20 minutes WEEK 2 22 minutes Easy 25 minutes WEEK 3 25 minutes Easy 30 minutes WEEK 4 30 minutes Easy 40 minutes 10 sec slower than your 1km pace from day 1 Same pace as day 1 (4km pace) 10 sec slower than your 1km pace from day 1 5 seconds per km slower than day 1 pace (5km pace) 20 minutes 5km pace 30 minutes 5km pace 40 minutes Easy 50 minutes slower per km than your day 1 pace (1km repeats) WEEK 5 40 minutes Easy 50 minutes Easy 60 minutes 8km pace WEEK 6 45 minutes Easy 60 minutes Same pace as day 1 (7km pace) 60+ minutes Maintain your 10km pace for as long as possible TIP Weigh yourself before and after each run. This will help you work out how much water you ve just sweated out and how much you need to replace before going to bed.

5 GYM PROGRAMME 2 EXERCISE TIME TIME TIME NOTES SMR calf muscle 4 x 60 second sets No rest 5 x 60 second sets No rest 6 x 60 second sets No rest Find a point that is sore and apply more SMR IT band 4 x 60 second sets No rest 5 x 60 second sets No rest 6 x 60 second sets No rest pressure gradually Reverse walking lunge 2 x 20m sets 4 x 20m sets 6 x 20m sets Treadmill 5 x 60 second sets 8 x 60 second sets 10 x 60 second sets Focus on speed during these runs SMR stands for self-myofascial release and is a technique using a foam roller that is used by athletes and physical therapists to inhibit overactive muscles. TIP Keep the lunges nice and long, maintaining a straight line through your torso. Increase the weight each week if you can. For the treadmill try to maintain or beat your distance each time, treadmills are great for this as you can set the speed and stay on it (or increase by 0.1 each time). Today starts with recovery. Our muscles will be getting stiffer, apply some pressure whilst using the foam rollers to get rid of those knots.

OBSTACLE COURSE RACE TRAINING PROGRAMME

OBSTACLE COURSE RACE TRAINING PROGRAMME DURATION 6 weeks ACTIVITY 5 sessions and 2 rest days per week for the 6 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION