10k running plan
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.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 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 |
Legends:
- 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).
