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

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

The Distance Coaching

The Distance Coaching


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Sample Day 1
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 3
0:40:00
3.73mi
Quality - 2x (3min, 2min, 1min)

10min Easy warm up,

Main Set:
3min @ S, 90sec JOG recov
2min,@ S, 60sec JOG recov
1min @ S, 30sec JOG recov

2min walk, then repeat main set.

10min E pace cool down

Sample Day 6
0:40:00
4.66mi
Conditioning - 5x5min as ( 4min E, 1min walk)

Today you have:

10min E warm up
5x 5min as (4min E , 1min walk),
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 8
0:45:00
4.97mi
Quality - 3x5min M, 6x2min F

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

3x5min @ M pace (2min walk recov)
6x2min @ S pace (1min walk recov),

10min E cool down

Sample Day 10
0:50:00
4.97mi
Quality - (3min, 2min, 1min, 2min, 3min)

10min Easy warm up,

Main Set:
3min @ S, 90sec JOG recov
2min,@ S, 60sec JOG recov
1min @ S, 30sec JOG recov
5min @ M
1min @ S, 30sec JOG recov
2min,@ S, 60sec JOG recov
3min @ S, 90sec JOG recov

10min E pace cool down

Sample Day 13
0:45:00
4.97mi
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 15
0:45:00
5.28mi
Quality - descending from 1200m

10min warm up,
4x100m Strides

2x (1200m, 800, 400, 200), all at S/F pace with 3min, 2min, 1min, 30sec corresponding walk recovery (for example, 3min after first 1200m) 3min between 1st and 2nd set.

10min E cool down
Stretch, Hydrate.

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

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