10k training plan

Training Advice/Discussion 5k/10k

7 years ago 02/13/2017 7:45am EST

Hi,

I am 29 years old. I have been running on and off for 10 years (more off than on!). I go through spells of a few months of running, enter a few races, then stop completely. However just recently I have found a real love and passion for running, to the point that I am driven to see what standard I can reach.

I believe I am naturally quite fit. I can go years without a single run then after approx 5 weeks training run a sub 40 10k. My 10k PB is 39:13 and my 5k PB is a hilly 19:57. These are with 6 weeks training and is where I am right now.

As I said above I am looking to push and drive to see what speed I can hit but am concerned that a lack of knowledge will hold me back. I have a demanding job, a 3 year old and a newborn so I simply do not have the time to join a running club. I think I am eating really well (a whole other topic) and have put together the following training plan for a Half Marathon I am training towards in 10 weeks time but my training plan is more geared towards decent 10k times. Any advice on how I can improve my training plan would be greatly appreciated. Thankyou in advance:

Mon - core body workout

Tue - approx 50 mins interval training (different race paces each session).

Wed - medium 6-8 mile run (7.5-8 min per mile).

Thu approx 50 mins interval training (different race paces each session).

Fri rest.

Sat fast 3 mile run / Park Run

Sun easy long run (10-16 mile at 8-8.5 min per mile)

7 years ago 02/13/2017 11:29am EST

re: Scott Anderson

I am going to keep this short. Run on mondays, doing core is still fine. Only do one interval sessions during the week. Make sure your Saturday is somewhat of a tempo effort and that you are not racing. Alternate your interval between doing a fartlek session of 8-10x 4:00 at 10k effort and a find a hill that is somewhere between 150-200 meters long and run 10-12 reps fairly hard. Just this and you will run better than you would have.

7 years ago 02/13/2017 12:47pm EST

re: Scott Anderson

Your original plan is...surprisingly decent. I'd only add some easy running on Mondays and Fridays as well. Weekly total mileage is important. Your park run will give you a good tempo run each week, you've got intervals and a long run - I'd say what you need most of all is consistent training, so add at least one shortish easy day instead of resting, and you're good to go.

7 years ago 02/15/2017 3:04pm EST

re: Scott Anderson

Thankyou emptygastank and neg splitter. Sound and similar advice, both of which I will take on board going forward. I will

definately replace the rest day with an easy run and (time depending) add an easy run to Monday's as well as the core workout.

For me it is important I don't let the hours training take over my life as time with my kids is the priority.

Thanks again. Scott.

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10k training plan

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