Pre competition phase plan for 10km P.B's
Author: Mike Bridge
Length: 12 Weeks
Tags: running, 10km
Typical Week: 3 Run
Longest Workout:
7.46 miles
Event:
10km
Author: Mike Bridge
Length: 12 Weeks
Tags: running, 10km
Typical Week: 3 Run
Longest Workout:
7.46 miles
Event:
10km
Pre competition phase plan for 10km P.B's
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.
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
vV02 session on track 10 min w/up 150m in 30secs/30secs recovery@50% vV02 until faiure 5min w/d
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
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
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
vV02 session on track
10 min w/up
150m in 30secs/30secs recovery@50% vV02
until faiure
5min w/d
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
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