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    Training Plan 10K

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    Sports Med Aid
    This 8-week training plan includes weekly runs, strength training, and tempo runs or interval training to prepare for 5K and 10K races. Each week builds on the last with longer runs and more intense workouts, such as increasing the number of 400m intervals. Tempo runs last 30-40 minutes and involve easing into and out of periods of faster running near the middle. Rest days include cross-training and other aerobic exercise.

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    Training Plan 10K

    Uploaded by

    Sports Med Aid
    42 views3 pages
    This 8-week training plan includes weekly runs, strength training, and tempo runs or interval training to prepare for 5K and 10K races. Each week builds on the last with longer runs and more intense workouts, such as increasing the number of 400m intervals. Tempo runs last 30-40 minutes and involve easing into and out of periods of faster running near the middle. Rest days include cross-training and other aerobic exercise.

    Original Description:

    Try harder...!!!

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    This 8-week training plan includes weekly runs, strength training, and tempo runs or interval training to prepare for 5K and 10K races. Each week builds on the last with longer runs and more intense workouts, such as increasing the number of 400m intervals. Tempo runs last 30-40 minutes and involve easing into and out of periods of faster running near the middle. Rest days include cross-training and other aerobic exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    42 views3 pages

    Training Plan 10K

    Uploaded by

    Sports Med Aid
    This 8-week training plan includes weekly runs, strength training, and tempo runs or interval training to prepare for 5K and 10K races. Each week builds on the last with longer runs and more intense workouts, such as increasing the number of 400m intervals. Tempo runs last 30-40 minutes and involve easing into and out of periods of faster running near the middle. Rest days include cross-training and other aerobic exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 3

    Week Mon Tue Wed Thu Fri Sat

    1
    5 km run +
    strength
    5 km run +
    strength
    35 min
    tempo run
    5 km run +
    strength
    Rest 60 min cross
    2
    5 km run +
    strength
    3.5 m run
    8 x 400 5-K
    pace
    6,5 km run Rest 60 min cross
    3
    5 km run +
    strength
    6,5 km run
    40 min
    tempo run
    5 km run +
    strength
    Rest 60 min cross
    4
    5 km run +
    strength
    4.5 m run
    9 x 400 5-K
    pace
    6,5 km run
    +strength
    2 m run Rest
    5
    5 km run +
    strength
    8 km run
    45 min
    tempo run
    5 km run
    +strength
    Rest 60 min cross
    6
    5 km run +
    strength
    9 km run
    10 x 400 5-K
    pace
    6,6 km run
    +strength
    Rest 60 min cross
    7
    5 km run +
    strength
    10 km run
    50 min
    tempo run
    6,5 km run
    +strength
    Rest 60 min cross
    8
    5 km run +
    strength
    5 km run
    5 x 400 5-K
    pace
    2-5 km run Rest Rest
    running
    between 65 to
    75 percent of
    maximum
    A tempo run
    of 30 to 40
    minutes
    would begin
    with 10-15
    minutes easy
    running, build
    to 10-20
    minutes near
    the middle,
    then 5-10
    minutes easy
    toward the
    end.
    swimming, or
    cycling,
    walking,
    other forms
    of aerobic
    training
    Sun
    6,5 km run
    8 km run
    10 km run
    5-K Race
    10 km run
    11 km run
    13 km run
    10-KRace

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