Derek Hawkins - 2016 Olympian Sub 60minutes 10k Plan
Derek HawkinsAll plans by this Coach
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This training plan is for runners who:
• may have already completed a 5k/Parkrun or one 10km
• are currently able to run for 30 minutes or more
• can train 2-3 times a week and realistically be able to increase it to four
• has had 4 weeks of some running before starting this plan
• are committed to giving the plan their best effort.
Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.
Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.
It is also advised you consult a physiotherapist prior to starting a regime.
The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.
On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.
In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around 65-79% of your Maximum HR Heart Rate (HRmax).
The effort for these runs can be described as a “controlled discomfort”. Paces for these are approximately 10km pace for 60mins 10k runners.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:06 hrs||1:00 hrs|
Day Off x3
|0:20 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:06 hrs||1:00 hrs|
||0:20 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices: