WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 10 9 8 7 6 5 4 3 2 1 BUILDUP STRONG RECOVERY RECOVERY SHARPENING PEAKING STRONG STRONG STRONG STRONG km NOVICE 10KM Walk/Run 5km total with 5 easy runs of 2 minutes Walk/Run 5km total with 5 easy runs of 3 minutes Walk/Run 5km total with 4 easy runs of 3 minutes Walk 8km Walk/Run 5km total with 3 easy runs of 5 minutes Walk/Run 5km total with 5 easy runs of 3 minutes Walk/Run 5km total with 5 easy runs of 5 minutes Run 5km Walk/Run 5km total with 2 easy runs of 10 minutes Walk 6km Walk 8km Walk/Run 5km total with 2 easy runs of 10 minutes Tempo 5km parkrun Walk/Run with 2 x 3km easy runs Easy 3km 2km, 1km, 500M, all with 1km rec Tempo 5km parkrun Easy 3km Easy 3km 4 x 1km, 3 min rec Easy 8km Easy 5km Easy 5km 6 x 500M, 500M easy rec Easy 8km Easy 5km Easy 5km Easy 3km POWER 3 x 1km, max rec Easy 5km PACED 3 x 1km @ race pace, 2 min rec 5km Predictor Race Walk/Run with 2 x 3km easy runs Walk/Run with 2 x 3km easy runs Run 6km Walk/Run 5km total with 3 easy runs of 6 minutes Walk 6km Walk/Run 5km total with 3 easy runs of 8 minutes Run 5km Easy: Pace where you are able to talk easily and a breathing cycle is every three steps of one foot. Steady: Pace that is harder to talk and a breathing cycle is every two steps of one foot. Brisk: Pace between Steady and Fast Fast run is close to the best pace you can do for that distance Threshold: Run slightly faster than easy pace Tempo and Time Trial (TT): Slightly slower than your race pace for that distance Rec: Is the recovery between repetitions (reps) in a session Power: Pace run faster than you have done in the lead up sessions. Speed sessions are structured as follows: 6 to 8 x 1km reps @5km pace with 1km steady rec inbetween each rep TRAINING GUIDE 10 KM 18-FEB 19-FEB 20-FEB 21-FEB 22-FEB 23-FEB 24-FEB 25-FEB 26-FEB 27-FEB 28-FEB 1-MAR 2-MAR 3-MAR 4-MAR 5-MAR 6-MAR 7-MAR 8-MAR 9-MAR 10-MAR 11-MAR 12-MAR 13-MAR 16-MAR 17-MAR 18-MAR 19-MAR 20-MAR 21-MAR 22-MAR 23-MAR 24-MAR 25-MAR 26-MAR 27-MAR 28-MAR 29-MAR 30-MAR 31-MAR 1-APR 2-APR 3-APR 4-APR 5-APR 6-APR 7-APR 8-APR 9-APR 10-APR 11-APR 12-APR 13-APR 14-APR 15-APR 16-APR 17-APR 18-APR 19-APR 20-APR 21-APR 22-APR 23-APR 24-APR 25-APR 26-APR 27-APR 28-APR
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WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
10
9
8
7
6
5
4
3
2
1
BUILDUP
STRONG
RECOVERY
RECOVERY
SHARPENING
PEAKING
STRONG
STRONG
STRONG
STRONG
km
NOVICE 10KM
Walk/Run 5km total with 5 easy runs of 2 minutes
Walk/Run 5km total with 5 easy runs of 3 minutes
Walk/Run 5km total with 4 easy runs of 3 minutes
Walk 8km
Walk/Run 5km total with 3 easy runs of 5 minutes
Walk/Run 5km totalwith 5 easy runs of 3 minutes
Walk/Run 5km total with 5 easy runs of 5 minutes
Run 5km
Walk/Run 5km total with 2 easy runs of 10 minutes
Walk 6km
Walk 8km
Walk/Run 5km total with 2 easy runs of 10 minutes
Tempo 5km parkrun
Walk/Run with 2 x 3km easy runs
Easy 3km2km, 1km, 500M, all with 1km rec
Tempo 5km parkrun
Easy 3km Easy 3km4 x 1km, 3 min rec Easy 8km
Easy 5km Easy 5km6 x 500M, 500M easy rec
Easy 8km
Easy 5km Easy 5km
Easy 3km
POWER 3 x 1km, max rec
Easy 5km PACED 3 x 1km @ race pace, 2 min rec
5km Predictor Race
Walk/Run with 2 x 3km easy runs
Walk/Run with 2 x 3km easy runs
Run 6km
Walk/Run 5km total with 3 easy runs of 6 minutes
Walk 6kmWalk/Run 5km total with 3 easy runs of 8 minutes
Run 5km
Easy: Pace where you are able to talk easily and a breathing cycle is every three steps of one foot.
Steady: Pace that is harder to talk and a breathing cycle is every two steps of one foot.
Brisk: Pace between Steady and Fast
Fast run is close to the best pace you can do for that distance
Threshold: Run slightly faster than easy pace
Tempo and Time Trial (TT): Slightly slower than your race pace for that distance
Rec: Is the recovery between repetitions (reps) in a session
Power: Pace run faster than you have done in the lead up sessions. Speed sessions are structured as follows:6 to 8 x 1km reps @5km pace with 1km steady rec inbetween each rep
TRAINING GUIDE
10KM
18-FEB 19-FEB 20-FEB 21-FEB 22-FEB 23-FEB 24-FEB
25-FEB 26-FEB 27-FEB 28-FEB 1-MAR 2-MAR 3-MAR
4-MAR 5-MAR 6-MAR 7-MAR 8-MAR 9-MAR 10-MAR
11-MAR 12-MAR 13-MAR 16-MAR 17-MAR
18-MAR 19-MAR 20-MAR 21-MAR 22-MAR 23-MAR 24-MAR
25-MAR 26-MAR 27-MAR 28-MAR 29-MAR 30-MAR 31-MAR
1-APR 2-APR 3-APR 4-APR 5-APR 6-APR 7-APR
8-APR 9-APR 10-APR 11-APR 12-APR 13-APR 14-APR
15-APR 16-APR 17-APR 18-APR 19-APR 20-APR 21-APR
22-APR 23-APR 24-APR 25-APR 26-APR 27-APR 28-APR
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