10k Training Plan for Runners
A schedule for the serious athlete
Use our programme, from Run in the Sun Running Holidays
This Plan really is for the serious runner but it can be changed to suit almost anyone. You will however need a base of 35 to 40miles per week and must have speed work and hills in your schedule already.
You could omit the Wednesday training and it would still be a very good schedule. You would lose very little and the schedule would be easier.
The 10km race is predominantly Aerobic, so your training must be Aerobic.
|1||8 miles easy||10 miles easy||12 mile with hills||2 miles easy, 3 miles fast, 2 miles easy||Rest||
5 miles fartlek
2 miles Easy
|15 mile Easy Run.|
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