I am currently considering whether to run a 10k and decided to take a look at
the available training plans. This being the internet I found a whole lot of
reasonably good training calendars but, this being the internet, they are all
detailing the distances in
freedom units miles.
Seeing as I now spent an unreasonably long time translating one of those calendars, I have decided to put it here simply because I can. The original plan with much more detailed information can be found in this website.
|1||Rest||4.8k||CT||4.0k (race pace)||Rest||4.8k||30 min EZ|
|2||Rest||4.8k||CT||4.8k (race pace)||Rest||5.6k||35-40 min EZ|
|3||Rest||5.6k||CT||5.6k (race pace)||Rest||6.4k||35-40 min EZ|
|4||Rest||6.4k||CT||5.6k (race pace)||Rest||7.2k||40-45 min EZ|
|5||Rest||6.4k||CT||4.8k (race pace)||Rest||8.0k||40-45 min EZ|
|6||Rest||6.4k||CT||5.6k (race pace)||Rest||9.6k||40-45 min EZ|
|7||Rest||6.4k||CT||4.8k (race pace)||Rest||11.3k||40-45 min EZ|
|8||Rest||4.8k||CT or Rest||4.8k (race pace)||Rest||Rest||10k|
- CT: Cross training. Swimming, biking, strength training, or even rest if you're feeling down. Anything but running.
- EZ: Easy, comfortable pace. Walking is fine. Cross training is fine too.
- Race pace: you are free to run at a comfortable pace the rest of the week, but on those days you should stick to your intended race speed (roughly 10km/h for the average runner).