10 KM RUNNING PROGRAM

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:44

A 4 WEEK PROGRAM USING A 9 DAY SCHEDULE


This is a running program, designed on a 9 Day rotating schedule.


Day 1 to Day 9 then repeat.


Luke B from Velotec is an Accredited Athletics Australia Running Coach.


( THIS IS FOR RUNNERS WHO ARE CURRENTLY ACTIVE RUNNERS OR COMPLETING REGULAR EXERCISE )


If your new to the 10 KM event maybe try another program first or even send us a message and we can tailor a program specifically to you.


This plan is to get you performing in your 10 km running event. Stick to the schedule, push the boundaries with in yourself and have fun running your best 10 km event.


Day 1 TEST DAY

Day 2 REST DAY

Day 3 EASY RUN

Day 4 EFFORT SESSION

Day 5 EVENT DISTANCE RUN

Day 6 STRENGTH TRAINING

Day 7 EVENT DISTANCE RUN

Day 8 EFFORT SESSION

Day 9 ACTIVE RECOVERY


What is included in these sessions are detailed when purchasing the 9 Day Run Program from Velotec.

Sample Day 1
0:00:31
3.11mi
TEST DAY 5 KM

Today is a 5 km run. TEST DAY

PACE -

If your TEST RUN was 25 min for 5km 

Your pace is 5 min per km 

CALCULATION OF PACE
75 % of 4min/km 5
75 % of 5min/km = 6.25
75 % of 6 min/km = 7.5

75 % PACE EQUATION IS 
TEST PACE X 1.25=

------------

MATH
PACE=RP X (2 MINUS 75 OVER 100)
=5X1.25
PACE = 6.25

Sample Day 2
0:32:05
3.11mi
5 KM AT 70%

A 5 km run on your favorite course.


PACE IS 70 % OF YESTERDAYS TEST RUN

Sample Day 4
1:00:00
3.11mi
EFFORTS SESSION 130 %

TODAY IS A EFFORTS SESSION

-CASUAL JOG/RUN TO WARM UP FOR 15 MIN

-8 X 1 MIN EFFORTS 
-WITH 3 MIN ACTIVE REST IN BETWEEN 


CALCULATED
130 % OF TEST RUN

BASED ON 5 MIN PACE
5 MIN X 0.7 = 3.5 MIN PACE

SO COMPLETE

8 X 1 MINUTE EFFORTS AT 3.5 MIN PER EFFORT
REST WALK OR JOG FOR 3 MIN IN BETWEEN EFFORTS

GOOD LUCK

Sample Day 6
1:00:00
STRENGTH TRAINING

WARM UP JOG OR INDOOR BIKE TRAINER OR NON WEIGHTED EXCERCISE TO WARM UP FOR 10 MINUTES

20 X SQUATS AT HALF BODY WEIGHT
20 X LUNGES EACH LEG
40 X SIT UPS

10 LEFT LEG NO WEIGHT SQUATS
10 RIGHT LEG NO WEIGHT SQUATS

Sample Day 7
1:00:00
6.21mi
EVENT DISTANCE RUN

COMPLETE A MODERATE 10 KM RUN 

AT 75 %

CONCENTRATE ON PACING AND BRINGING THE SECOND HALF HOME STRONGER THAN THE FIRST 5KM

Sample Day 8
1:00:00
EFFORT SESSION - 400M ON 400M OFF

EFFORTS 

10 TO 15 MIN WARMUP AND STRETCHING

GET HEART UP WITH A FEW SHORT SPRINTS AND THEN AN EASY JOG WALK BEFORE STARTING THE EFFORTS

####
SESSION

400 METER EFFORTS @110 % PACE
400 METER EFFORTS @75% PACE
REPEAT 4 TIMES

RECOVER / REST FOR 4 MINUTES

REPEAT

####

PACE CACULATOR 

120 % = PACE X 0.8 
( 5 MIN PACE X 0.8 = 4 MIN PACE ) 
TIME 1 MIN 36 PER 400 M

75 % = PACE X 1.25
( 5 MIN PACE X 1.25 = 6.25MIN PACE)

Sample Day 9
1:00:00
ACTIVE RECOVERY

TODAY IS YOURS TO EXPERIMENT WHAT SUITS YOU FOR ACTIVE RECOVERY

RECOMMENDATIONS

- 1 HOUR YOGA
- 1 HOUR SWIMMING
- BIKE RIDE 1-2 HOURS
- 1 STRETCHING SESSION

Luke Bagley
|
Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au