ironguides "The Method": 10-Week 10KM Race - Beginner

The ironguides 10-week 10km Running Training Manual provides all the information you need to successfully prepare for your next 10km Run race. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.

Sample Day 1
Run - Week 1-4 Building a Routine

RUN
15min easy jog
Sprint Efforts as outlined below
• ALL OUT effort on flat ground
• EASY jog to fully recover after
15min easy jog to cool down

Week 1: Sprints: 2x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 6x 15sec with 45sec recovery jog
Week 4: Sprints: 8x 15sec with 45sec recovery jog

Sample Day 2
Run - Week 1-4 Building a Routine

RUN
Run as indicated below, or Day OFF as indicated

Week 1: 15min easy jog
Week 2: 20min easy jog
Week 3: 25min easy jog
Week 4: 30min easy jog

Sample Day 3
Run - Week 1-4 Building a Routine

RUN: Speed Endurance
At your local track, or simulating the distances
on a treadmill or by marking out the distance on
a flat path or road, do the following:
15min easy continuous w/u
Intervals as below
• 15min easy c/d jog

Week 1: 6x200m RUN race pace / 20sec rest
Week 2: 8x200m RUN race pace / 20sec rest
Week 3: 10x200m RUN race pace / 20sec rest
Week 4: 12x 200m RUN race pace / 20sec rest

Sample Day 4
Day Off

Day off

Sample Day 5
Run - Week 1-4 Building a Routine

RUN: Tolerance Run
Alternating weeks on land or treadmill / hills
You will be building up to the following:
(1) Flat Treadmill or Land one week
• 10min w/u
• 10min easy
• 10min at moderate (0.5 – 1 mph faster )
• 10min at comfortably uncomfortable (0.5 – 1 mph
faster again)
• 10min easy c/d
--- alternating with –-
(2) Hill Run the following week
• 15min easy w/u
• 40min of hills as described
• 10min easy c/d

Week 1: 20min easy run on land
Week 2: 30min hills, moderate
Week 3: Treadmill or land, w/u + 5min each effort + c/d
Week 4: 30min hills, with: 4x (2min hard uphill/2min easy
recovery) in the middle

Sample Day 6
Run - Week 1-4 Building a Routine

RUN: Long Run
10min easy w/u
Endurance run as below
• 10min easy c/d

Week 1: 30min easy jog including w/u and c/d
Week 2: 40min easy jog including w/u and c/d
Week 3: 50min easy jog including w/u and c/d
Week 4: 60min easy jog including w/u and c/d

Sample Day 7
Run - Week 1-4 Building a Routine

RUN
15min easy jog
Sprint Efforts as outlined below
• ALL OUT effort on flat ground
• EASY jog to fully recover after
15min easy jog to cool down

Week 1: Sprints: 2x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 6x 15sec with 45sec recovery jog
Week 4: Sprints: 8x 15sec with 45sec recovery jog