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

Average Weekly Training Hours 02:39
Training Load By Week
Average Weekly Training Hours 02:39
Training Load By Week

The Distance
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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run a 10km? Not sure how to train for it? This program is for you.

This program assumes that you already run - you may have already done a 10km event or a few 5km races previously and can currently manage training runs of up to 15km.



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, Ironman Triathlete and 2 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 10 week plan progresses through 9 weeks of 10km specific training (which will see your longest run of 12km 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.


Sample Day 2
0:45:00
4.35mi
Quality - 2x5min M, 5x2min S

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

2x5min @ M pace (2min walk recov)
5x2min @ S pace (1min walk recov),

10min E cool down

Sample Day 37
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 38
0:30:00
3.42mi
Adaptation Run - 30min E

Adaptation Run

30min E pace run

Sample Day 39
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 44
0:45:00
4.97mi
Quality - 6x800 F, 10min M

Quality Session:

10min E warm up
4x00m Strides with walk back recov

6x800m @ F pace, 90sec walk recov,
10min M pace steady run,

5min E cool down

Time to step up the pace a bit. Do the main set at Fast pace, so about 95%

Sample Day 45
0:30:00
3.42mi
Adaptation Run - 30min E

Adaptation Run

30min E pace run

Sample Day 46
0:45:00
4.97mi
Quality - 5x1km @ Race pace + 20min E

10min warm up,
4x100m Strides

5x1km @ Race pace, 2min recov
20min E steady run

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