10k run | 2 months to go training plan

Christopher Modak Christopher Modak Christopher Modak, Wellbeing Personal Trainer at Nuffield Health
Build up your endurance ahead of your 10k run with this 2-months-to-go training programme from Nuffield Health experts.

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:

Monday6km speed run 
TuesdayRest
Wednesday

Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) 

Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1)


ThursdayRest
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:

Monday6.5km speed run 
TuesdayRest
Wednesday

Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) 

Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1)

ThursdayRest
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

TuesdayRest
Wednesday

Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) 

Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1)

ThursdayRest
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 

TuesdayRest
Wednesday

Interval Running (8 x 90s RPE 8 : 30s RPE 3-4) 

Watt Bike HIIT (8 x 20s RPE 10 : 10s RPE 1)

ThursdayRest
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

Resistance session structure:

Deadlifts3 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