Pre competition phase plan for 10km P.B's

Average Weekly Training Hours 02:27
Training Load By Week
Average Weekly Training Hours 02:27
Training Load By Week

A simple plan for time pushed runners looking to improve 10k pb. This plan uses vV02 sessions so a 6 minute time trial will be needed to establish vV02 pace. You will require a pace watch and running track. It will suit more experienced runners coming into the race phase who already have a solid mileage base.

Sample Day 1
0:45:00
Sub threshold short run

W/up 5m jogging
1x 30m highknees, heel flicks and skips
3x50m gradual increase in pace to 3/4 max.

30mins
Sub threshold running @ around 70-75% HRM or 7/10 rpe. Choose hilly course on or off road

Sample Day 2
0:30:00
4.97mi
310TSS
vV02 session30/30

vV02 session on track 10 min w/up 150m in 30secs/30secs recovery@50% vV02 until faiure 5min w/d

Sample Day 4
0:45:00
Threshold continous

10MINS EASYRUNNING W/UP strides: 4x 10m walking lunge 3x50m building sprint 20mins @ zone4 should be in target HR @10minutes. run whole distance at threshold pace not threshold HR. 10MINS easy running

Sample Day 6
1:00:00
sub threshold run strength

1st 15 mins run @ zone 2 building HR gradually to zone 3(7/10rpe or 75%HRM)
Run a rolling course that is off road. Start relaxed and easy. gradually increase pace until Hr is steady at around zone 3 or 70-75% HRM

Sample Day 8
0:45:00
Threshold continous

10MINS EASYRUNNING W/UP strides: 4x 10m walking lunge 3x50m building sprint 20mins @ zone4 should be in target HR @10minutes. run whole distance at threshold pace not threshold HR. 10MINS easy running

Sample Day 9
0:30:00
310TSS
vV02 session30/30

vV02 session on track
10 min w/up
150m in 30secs/30secs recovery@50% vV02
until faiure
5min w/d

Sample Day 11
0:45:00
Threshold continous

10MINS EASYRUNNING W/UP
strides: 4x 10m walking lunge
3x50m building sprint

20mins @ zone4 should be in target HR @10minutes.
run whole distance at threshold pace not threshold HR.
10MINS easy running

Mike Bridge
|
Racesnake

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