10k run | 4 weeks to go training plan

Christopher Modak Christopher Modak Christopher Modak, Wellbeing Personal Trainer at Nuffield Health
Make the most of your last month of training for your 10k run with this programme from Nuffield Health experts.

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:

Monday8km 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:

Monday8.5km 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

9km 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

10km 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

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:

Deadlifts3 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