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Covid19 Solo 10km Challenge - Advanced


Rob Dallimore

All plans by this Coach


8 Weeks

Plan Specs

running 10km intermediate advanced pace based

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Plan Description

With Covid19 affecting our race calendars here's a chance for you to plan your own 'Virtual 10km' and test yourself to see what you can do. Why not tell your Training Partners to join you in this virtual challenge, and you can all set your own 'race date' and share in the training to get there.

Those of you undertaking this Training Plan should have a good level of fitness. It is assumed that you can run for over an hour and have had experience running at a variety of paces, and are not currently injured

The key to this program, and completing the 10km in a good time, is to keep the sessions within your own limits!! You may be tempted to do the easier runs harder than prescribed, and this is the problem we see with most runners, they try to run the easy stuff too fast and the fast stuff not fast enough. Remember that speed is relative to you - do not compare yourself to anyone else. You may think you are running slow because you think your speed is slow, but if you can't make the target efforts as set out in the plan then you are running too fast for you. Relax, slow down, find a rhythm and that pace that you CAN maintain, even if it is easy easy easy! And don't worry, with training consistency your speed will increase with time, but don't force it as this will only make your running a chore and we want you to LOVE running.

We'd love you to tell the world what you're doing. So after your workouts, if you are posting it to Strava, Instagram, Facebook etc; be sure to mention you are doing the Foot Traffic Half Marathon Solo Challenge, and use the Hashtags #FootTrafficTri #TrainingLab #10ksolochallenge


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:58 hrs 1:45 hrs
1:45 hrs 1:00 hrs
0:15 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:58 hrs 1:45 hrs
1:45 hrs 1:00 hrs
0:15 hrs 0:15 hrs
—— ——

Training Load By Week

Rob Dallimore

Foot Traffic Coaching

Triathlon-Duathlon-Running. I’ll take the burden of planning and interpreting your training off your shoulders to help you achieve your goals and avoid making fundamental training mistakes.

Sample Day 1

Easy Pace Jog

Easy is just that - EASY. These runs should be noticeably slower than your aerobic runs.
Easy jog, Zone1
Don't be tempted to push the pace.
Feel comfortable when you finish.

Sample Day 1

Stretch session

Do the attached stretch session at the end of the day

Sample Day 2

Gym/Core session

Select one of our downloadable strength sessions

Sample Day 3

30minute Test

easy pace 10 minute warm up Run for 30 minutes at your fastest maintainable pace for that distance. You don't want it to be too fast that you fade at the end, and you don't want it too slow that you have too much left at the finish. Easy 5 minute jog

Sample Day 5

Aerobic Run

5 min easy warm up
Pick up the pace to a conversation pace (you should be able to talk easily throughout the run). Don't avoid running hills. When running hills shorten your stride and keep your body upright. Don't push the pace.

Sample Day 6


Easy jog 5-10 mins, Zone1
Followed by 4-8 x 80m strides

6 x 400m intervals at moderately hard effort, Zone4....NOT MAX! Gradually increase the number of repeats as you go through a plan. For your first attempt at this session you should run 1 less than you think you can manage.
1:30 light jog or walk between each 400 as recovery interval.

Easy warm down to loosen off to take you to your planned run duration, Zone1

Sample Day 7

Long Run

These runs are designed to get your body used to time on your feet pounding the pavement. Incorporate a variety of terrain including trails were you can.
Start out at a pace a little easier than you think you can maintain for the duration of the run and try and keep your pace consistent throughout. The aim is to finish at the same pace or slightly faster than you started.

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