10k tRAININg PLAN 14 week 10k BegINNeRs sCHeDULe …€¦ · · 2015-06-04If you’re a...
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This schedule is tailored for you if you have done little running before and are making the step up to tackle a 10K for the first time. Each week has three running sessions. You’ll start your programme by building up a mixture of walks and runs and then gradually do more running. You’ll develop an understanding of different running speeds, and your stamina to go the distance will increase as the weeks progress. Walk:run This is a strategy for many new runners and involves breaking up the run into periods of running then walking. For example, 8mins run – 2mins walk repeated. Easy or recovery runs During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort. Steady runs These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip. Threshold or tempo runs Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering four or five words as you run. As you get fitter and more experienced, you’ll learn how to find your own ‘threshold’ pace and this will change the fitter, stronger and faster you get. 14 WEEK 10K BEGINNERS SCHEDULE WITH MARATHON TALK’S MARTIN YELLING 14 WEEKS TO GO: Monday Tuesday 5min easy walk, 5min easy run, 5min easy walk Wednesday Thursday 5min easy walk, 8min easy run, 5min easy walk Friday Saturday 5min easy walk, 10min easy run, 5min easy walk Sunday www.runforall.com Follow us! Jane Tomlinson’s Run For All @runforall DOWNLOAD THE UK’S NUMBER 1 RUNNING PODCAST MARATHON TALK FOR FREE EVERY WEDNESDAY VIA ITUNES OR MARATHONTALK.COM 10K TRAINING PLAN All profits from Run For All Ltd go directly to the Jane Tomlinson Appeal.
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Transcript of 10k tRAININg PLAN 14 week 10k BegINNeRs sCHeDULe …€¦ · · 2015-06-04If you’re a...
This schedule is tailored for you if you have done little running before and are making the step up to tackle a 10K for the fi rst time. Each week has three running sessions. You’ll start your programme by building up a mixture of walks and runs and then gradually do more running. You’ll develop an understanding of different running speeds, and your stamina to go the distance will increase as the weeks progress.
walk:runThis is a strategy for many new runners and involves breaking up the run into periods of running then walking. For example, 8mins run – 2mins walk repeated.
easy or recovery runsDuring an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably bequestioning whether any runs feel easy and holding a conversation may feel impossible. Slow down,walk if necessary and control your effort.
steady runsThese are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as thefoundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.
threshold or tempo runsRunning at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy.You will fi nd them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capableof uttering four or fi ve words as you run. As you get fi tter and more experienced, you’ll learn how to fi nd your own ‘threshold’pace and this will change the fi tter, stronger and faster you get.
14 week 10k BegINNeRs sCHeDULe wItH MARAtHoN tALk’s MARtIN YeLLINg
14 weeks to go:Monday
Tuesday 5min easy walk, 5min easy run, 5min easy walk
Wednesday
Thursday 5min easy walk, 8min easy run, 5min easy walk
Friday
Saturday 5min easy walk, 10min easy run, 5min easy walk
Sunday
www.runforall.comFollow us! Jane Tomlinson’s Run For All @runforall
DOWNLOADTHE UK’S NUMBER 1RUNNING PODCAST MARATHON TALK FORFREE EVERY WEDNESDAYVIA ITUNES ORMARATHONTALK.COM
10k tRAININg PLAN
All profi ts from Run For All Ltd go directly to the Jane Tomlinson Appeal.
13 weeks to go:Monday
Tuesday 5min brisk walk, 10min easy run, 5min brisk walk
Wednesday
Thursday 5min brisk walk, 15min easy run, 5 min brisk walk
Friday
Saturday 20min easy run, 5min brisk walk
Sunday
12 weeks to go:Monday
Tuesday 15min easy run
Wednesday
Thursday 5min brisk walk, 15min easy run, 5min brisk walk
Friday
Saturday 25min easy run, 5min brisk walk
Sunday
11 weeks to go:Monday
Tuesday 5min brisk walk, 20min run, 5min brisk walk
Wednesday
Thursday 15min easy run
Friday
Saturday 25min easy run
Sunday
10 weeks to go:Monday
Tuesday 20min easy run
Wednesday
Thursday 20min easy run, 5min walk, 5min a bit faster run, 5min walk
Friday
Saturday 30min easy run
Sunday
9 weeks to go:Monday
Tuesday 20min easy run
Wednesday
Thursday 5min easy run (Run for 1 min fast, 2 min walk) x 4. 5min easy run
Friday
Saturday 35min easy run
Sunday
8 weeks to go:Monday
Tuesday 20min easy run
Wednesday
Thursday 6min easy run, (2min tempo run, with 2min walk/jog recovery) x 5. 6min easy run
Friday
Saturday 40min easy run
Sunday
7 weeks to go:Monday
Tuesday 25min easy run
Wednesday
Thursday 8min easy jog. (Run 3min tempo, 2min walk/jog recovery) x 5. 8min easy run
Friday
Saturday 45min easy run
Sunday
6 weeks to go:Monday
Tuesday 25min easy run
Wednesday
Thursday 10min easy run. (4min tempo running, 3min walk/jog recovery) x 3. 10min easy run
Friday
Saturday 50min easy run
Sunday
www.runforall.comFollow us! Jane Tomlinson’s Run For All @runforall
All profits from Run For All Ltd go directly to the Jane Tomlinson Appeal.
5 weeks to go:Monday
Tuesday 30min easy run
Wednesday
Thursday 10min easy jog. (Hills: 5 x 30secs up hill, jog/walk down to recover). 10min easy run.
Friday
Saturday 55min easy run
Sunday
3 weeks to go:Monday
Tuesday 25min easy run
Wednesday
Thursday 10min easy jog. (Hills: 8 x 30secs uphill, jog/walk down to recover). 10min easy run
Friday
Saturday 60min easy run
Sunday
4 weeks to go:Monday
Tuesday 30min easy run
Wednesday
Thursday 10min easy jog. (5min tempo running, 3min walk/jog recovery) x 4. 10min easy run
Friday
Saturday 60min easy run
Sunday
1 week to go:Monday
Tuesday 15min easy run
Wednesday 10min easy running. (3 x 2min tempo run, 2min jog recovery) 10min easy run
Thursday
Friday 10min easy run
Saturday
Sunday Race day. Good luck in your 10K!
2 weeks to go:Monday
Tuesday 20min easy run
Wednesday
Thursday 10min easy jog. (3 x 3min tempo running, with 2 min walk recovery) 10min easy run
Friday
Saturday 45min easy run
Sunday
SUPER SEASON TICKETSWANT TO REALLY GO THE DISTANCE IN 2015? OUR SUPER SEASON TICKETSARE OUR BEST DEALS OF THE SEASON AND OFFER SOME SUPERB SAVINGS.
www.runforall.comAll profi ts from Run For All Ltd go directly to the Jane Tomlinson Appeal.
