10k run | 2 months to go training plan
- Overview
With just two months to go before your 10k run, you should be using your time to improve your endurance further, having built confidence in the previous month of training.
THE BASICS
Continue to concentrate on your
technique when running and training in the gym, ensure you are allowing time to
recover between sessions too.
THE PROGRAMME
RPE = Rate of Perceived Exersion.
Week 1:
| Monday | 6km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1)
|
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 2:
| Monday | 6.5km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1) |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 3:
| Monday | 7km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1) |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 4:
| Monday | 8km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1) |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
| Deadlifts | 3 x 15 reps |
| Dips (assisted or add weight if necessary) |
3 x 15 reps |
|
Lateral
Lunges |
3 x 15 reps each side |
|
Pull
Ups (assisted or add weight if necessary) | 3 x 15 reps |
|
Half
Kneeling MB Wood Chops | 3 x 15 reps each side |
Key points for your resistance session:
- When choosing your weights- try to use a weight that challenges you in your first working set, I would suggest your 15 rep max.
- Use PNF Stretches (Proprioceptive Neuromuscular Facilitation) after training to improve range of motion for future training, maximising results.
- Make sure you use the correct form and controlled tempo (3-4s eccentric/lowering of weights:1s pause:1-2s concentric/lifting of weights).
Active recovery:
To prevent injury, remember to cool down and stretch. Complete the following after as many of your runs as possible:
- Use a foam roller on your IT band/quad/hips/calves.
- Complete band-assisted hamstring stretch/couch stretch.
Last updated Thursday 13 December 2018
First published on Thursday 13 December 2018