10k run | 3 months to go training plan

Christopher Modak Christopher Modak Christopher Modak, Wellbeing Personal Trainer at Nuffield Health
Build strength, stamina and speed ahead of your 10k run with this training programme from Nuffield Health experts.

Whether you're a relative beginner or a podium-challenger, with three months to go before your 10k run you should be looking to improve strength and stamina to help you reach the distance injury free.


THE BASICS

The first month should be used to build a base level of fitness and start to build confidence in yourself. Concentrate on developing good running technique and ensuring you build in recovery to enhance movement and mobility. Make sure you get plenty of rest, cut down on caffeine to boost sleep and add in lots of protein and wholegrain carbohydrates to fuel your runs.

THE PROGRAMME

RPE = Rate of Perceived Exersion.

Week 1:

Monday4km speed run 
TuesdayRest
WednesdayInterval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4    
Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at 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:

Monday4km speed run 
TuesdayRest
WednesdayInterval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4    
Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at 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

4.5km speed run

TuesdayRest
WednesdayInterval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4    
Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at 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

5km speed run 

TuesdayRest
WednesdayInterval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4    
Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at 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:

Deadlifts

3 x 8-10 reps

Dips (assisted or add weight if necessary)     3 x 8-10  reps   
Lateral Lunges
3 x 8-10 reps each side
Pull Ups (assisted or add weight if necessary)    
3 x 8-10 reps
Medicine Ball Half Kneeling Chop 3 x 8-10  reps each side


Key points for your resistance session: 

  • When choosing your weights, try not to peak too early by going too heavy (aim to peak on your last set). Try to use the correct form and controlled tempo throughout, for example: 3 seconds of eccentric (lowering) of weights, 1 second pause, then 2 seconds of concentric (lifting) of weights, increasing the weights as you go. This will create solid foundations for you to build on over the coming months.
  • Use PNF Stretches (Proprioceptive Neuromuscular Facilitation) after training to improve the range of motion for future training and therefore maximising results. These are deep stretches that increase flexibility, relying on the reflexes.  

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 Wednesday 12 August 2020