10K Training Plan for Advanced Runners
Here you go, your 6 week training plan. Finishing your first 10K
gives you an amazing feeling, so of course you want to do it again.
Here’s how to build on your experience for an even better day this
time round!
Before starting this programme you should be able to jog for 20-25
minutes at a time, and be exercising three times per week.
|
Session 1 |
Session 2 |
Session 3 |
Week 1 |
Walk 5mins, run
20mins, walk 5mins, run 10mins |
Walk 5mins, run
25mins, walk 5mins, run 10mins |
Walk 5mins, run
30mins, walk 5mins, run 10mins |
Week 2 |
Walk 5mins, run
30mins, walk 3mins, run 10mins |
Walk 5mins, run
30mins, walk 1 min, run 10mins |
Walk 5mins, run
40mins |
Week 3 |
Walk 5mins, run
40mins |
Walk 5mins, run
45mins, walk 5mins |
Walk 5mins, run
45mins |
Week 4 |
Run 45mins |
Walk 5mins, run
30mins, walk 5mins |
Run 30mins, for
the middle 10mins, pick up the pace |
Week 5 |
Run 45mins |
Walk 5mins, run
30mins, walk 5mins |
Run 30mins, for
the middle 10mins, pick up the pace |
Week 6 |
Run 45mins |
Run 30mins |
RUN ARMAGH
RACE DAY |