6 week lead-in for 10km Race - Level 4-5 (Beg/ Int)

Author

The Distance

All plans by this Coach

Length

6 Weeks

Typical Week

2 Custom, 4 Run, 1 Day Off

Longest Workout

7.46 miles

Plan Specs

running 10km beginner intermediate multi day pace based

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Summary

The Distance

AthsAustLogo

THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to race to your ability? Not sure how to train for it? This program is for you.



ABOUT US:


aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com




DOWNLOAD YOUR FREE TRAINING RESOURCE MATERIAL

Free E-Book www.thedistancecoaching.com

WHAT TO EXPECT FROM THIS PROGRAM


This program is designed specifically to lead you into a 10km race. It is highly specific to a 10km event and this program assumes that you have already been training, for at least 4 weeks - you may have already done a 10km race or a few 5km races and can currently manage training runs of up to 10km.

This 6 week lead-in plan progresses through 5weeks of preparation (which will see your longest run of 13km and longest total week of 35.5km), prior to entering a 1 week taper.

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.


SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiological outcome of the session.

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in really good shape as a result of the overall work, so do your best to remain consistent with your training.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:45

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.

Back to Plan Details

Sample Day 1

1:00:00
6.21mi
Quality - 4x5min M, 4x2min F

10min E warm up
4x100m Strides, (walk back recov)

4x5min @ M pace (2min walk recov)
4x2min @ F pace (1min walk recov),

10min E cool down

Sample Day 3

0:50:00
4.97mi
Fartlek - 3x (3min, 2min, 1min)

Fartlek pace variations -

10min Easy warm up,

3x (3min, 2min,1min) @ S pace with
1/2 duration JOG recov (90sec,60sec,30sec) and 2min rest between each set.

5min cool down

Sample Day 6

0:45:00
5.28mi
Aerobic Build Run - 25minE, 10minM, 5minF

Aerobic Build Run

25min E pace
10min M pace
5 min F pace

5min E cool down
Stretch

Sample Day 8

0:45:00
4.97mi
Quality - 4x4min F, 15min steady M/S

10min E warm up
4x100m Strides, (walk back recov)

4x4min @ F pace (1min walk recov)
15min M/S run.

10min E cool down

Sample Day 9

0:30:00
3.42mi
Adaptation Run - 30min E

Adaptation Run

30min E pace run

Sample Day 10

0:50:00
4.97mi
Quality - 4x1km Descending Km's

Quality Session - Descending Km's

10min Easy warm up.

4x1km descending. (Mark out 1km. Each rep gets 5sec faster per km. Example: starting at 5:40 pace, then 5:35, then 5:30 etc. Should finish at near max effort.

20min steady run at E pace

Sample Day 13

0:55:00
5.59mi
Aerobic Run - 40min E/M - insert 5x1min surges

Aerobic Development Run:

10min Easy warm up
40min E/M paced run - Randomly insert 5x1min surges
5min E cool down

6 week lead-in for 10km Race - Level 4-5 (Beg/ Int)

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