10km 'Optimal' (one run per day, including base phase)
Author
Clive Boulton
Length
23 Weeks
Typical Week
6 Run, 1 Strength
Longest Workout
13.98 miles
Plan Specs
running 10km intermediate advanced masters hr based tss based
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Summary
This 23 week plan, with tune up races, is for the aspirational higher-level performer who might be 'time-crunched' and only has time for one run session per day. It will run from a base phase but will require that the athlete starts the programme with a reasonable level of fitness and is comfortable running 6 days per week. The plan also includes two gym workouts per week, one focused on Activation & Resilience the other focused on Strength.
About the author... As an athlete Clive describes himself as a 'Jack of all trades but master of none'. He has run 50.0sec for 400m, 1min 50secs for 800m, 3min 46secs for 1500m, 14mins 11secs for 5km, 30mins 41secs for 10km and 67min14secs for a Half Marathon. In addition he has won several County Cross-Country Championships as a junior and Senior athlete, has a national 1500m track title and UK Universities podium to his name and more recently was 7th in Age-Group at the European Long-Distance Triathlon Championships. Clive has coached runners for over 20 years.
Stats
Sample Day 1
5min Row
Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Bridging 2x2x30
Theraband Work
Lunging Forward/Backward 2x2x8
Press Ups2x10
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)
Sample Day 1
Run for 30mins at Z1, might overlap into Z2 for the last third of the run, but should not do so for more than that, focus on being easy.
Sample Day 2
A GAE Effort, after an easy intro Z1 for 10mins or so the body of the run should be comfortable at Z2 (conversational) for the next 25mins, if you are feeling good and have found a 'flow' then try 5-7mins at Z3 but only if you feel very good, it should be then 3-5mins at Z1 to complete the 45min workout
Sample Day 4
GAE build, as the previous effort, but after 30mins find a smooth preferably grass, or track surface 100 to 120m long and run x9 strides, 3x 65% 3x70% 3x80%. Then 5mins Z1 to finish
Sample Day 5
5mins Row
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension
Sample Day 5
Run for 30mins at Z1, might overlap into Z2 for the last third of the run, but should not do so for more than that, focus on being easy.
Sample Day 6
It would be good to break the midweek tarmac monotony and get off-road for this one...
start with 20mins Z1 into Z2, then;
5mins Z3
4mins Z1
4mins Z3
3mins Z1
3mins Z3
2mins Z1
2mins Z4
2mins Z1
1mins Z4
9-10mins Z1 Cool Down