Ultimate 10km run training plan- 12 weeks

Average Weekly Training Hours 03:50
Training Load By Week
Average Weekly Training Hours 03:50
Training Load By Week

Welcome to the ultimate 10km training plan ;-)


The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I have also been kind enough to add some amazing valuable strength and conditioning workouts, the key to your success.
Please make sure you check with an instructor that your form/technique is perfect. Should you have any questions please speak with myself or an instructor to help you.
The sun Salutations are also a nice added bonus to your training plan. These should really be done daily but at least 2-3 x per week will be a good compromise.


I am happy to help with any questions so please email me bencapper@cambridgespartans.com
Coaching is also available if you feel you would benefit from this.

Have fun, enjoy, train hard and be awesome ;-)

Sample Day 1
0:45:00
Fatlek- Speed play 1

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 3
1:00:00
Speed endurance 1

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
4mins
3mins
2mins
1mins
1mins
2mins
3mins
4mins

Warm down
5-10 light and relaxed run

Sample Day 8
0:45:00
Fatlek- Speed play 2

Warm up
10-15min light, relaxed run

Main set x 10 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 10
1:00:00
Speed endurance 2

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
5mins
4mins
3mins
2mins
2mins
3mins
4mins
5mins

Warm down
5-10 light and relaxed run

Sample Day 15
0:45:00
Fatlek- Speed play 3

Warm up
10-15min light, relaxed run

Main set x 12 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 17
1:00:00
Speed endurance 3

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
6mins
5mins
4mins
3mins
3mins
4mins
5mins
6mins

Warm down
5-10 light and relaxed run

Sample Day 29
1:00:00
Speed endurance 4

Warm up
10-15mins relaxed run and some mobility drills

Main set x 3
1mile efforts
0.5mile slow run recovery

Warm down
5-10 light and relaxed run

Ben Capper
|
@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.