10k run | 4 weeks to go training plan
- Overview
There's just 4 weeks to go before your 10k run and by now you should have built up enough confidence in the last two months to be doing runs around the 8-10k mark.
THE BASICS
The last 4 weeks should be used to improve your endurance further. You should be aiming to complete a 10k run towards the end of the month.
Continue to concentrate on your
technique when running and training in the gym, ensure you are allowing time to
recover between sessions too. Make sure to stretch properly and avoid injury so all your hard work isn't in vain.
THE PROGRAMME
RPE = Rate of Perceived Exersion.
Week 1:
| 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 |
Week 2:
| Monday | 8.5km 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 | 9km 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 | 10km 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 |
In this part of the programme, you will be using super-sets to include a cardiovascular element to your resistance training. A super-set is when you complete two exercises consecutively without resting between them, as one set. Try to keep your rest times between super-sets shorter than your rest times between sets in the past two months.
Resistance session structure:
SUPERSET 1:
| Deadlifts | 3 x 10 reps |
| Dips (assisted or add weight if needed) | 3 x 10 reps |
Then end the superset with:
| Medicine ball half kneeling | 3 x 15 reps |
SUPERSET 2:
| Lateral Lunges | 3 x 10 reps |
| Pull Ups (assisted or add weight if necessary) | 3 x 10 reps |
Then end the superset with:
| Medicine ball half kneeling | 3 x 15 reps |
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 2 January 2020
First published on Thursday 13 December 2018