improver 10km running plan blf.org.uk/events runningwithus.com Training plans are provided by

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1 10km running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177)

2 A few tips for using this plan Do a warm up and cool down before and after every session. is crucial. If you find yourself getting tired increase the number of rest days. If you re injured, very sore or if it is not safe to run consider cross training or a session instead of running. Try to stretch every day for 10 minutes. For ideas on and stretching exercise please see the Guide to Better Running. Always eat within minutes of finishing a run. Running glossary Cross training involves working your heart and lungs but not through running. This could be time spent cycling, swimming or on a rower. Check the Guide to Better Running for more ideas. Fartlek sessions are running at different speeds for different lengths of time. Threshold running involves blocks of running at a controlled discomfort. You ll be short of breath but if pushed you could still slightly speed up. Include short recovery jogs between each block. Continuous hills is an exercise running on a steady gradient at pace. Recovery runs are your easiest runs of the week. They should be at a comfortable pace. Relax and aim to feel better at the end than you did at the start.

3 Week 1 Recovery run 30mins Threshold run 2 x 10 mins effort with 3 mins jog rec 3 x 5 mins with 3 min jog rec Long run 50 mins Week 2 Recovery run 30mins Threshold run 3 x 7 mins at with 3 min jog rec 4 x 4 mins with 3 min jog rec Long run mins Week 3 Recovery run 30-45mins Threshold run 5 x 5 mins at with 2 min jog rec 4 x 6 mins with 2 min jog rec Long run 75 mins Week 4 Recovery run 30mins 60 mins progression run. 20 easy/20 steady/20 at Cross Training + 3 x 10 mins with 2 min jog rec Long run 80 mins

4 Week 5 Recovery run 45min Cross training 30 mins + exercises 30 min progression to include 10 easy, 10 steady and 10 mins at 5k local park run or 45 minutes with the last minutes at target 10k pace. Long run 60 mins easy Week 6 Recovery run 45min Threshold run. 3 x 10 mins at with 2 min jog rec. Recovery run 40 mins or X train 45 + Interval session - 4 x 6 mins at 10km pace with a 2 min jog rec Long run minutes with the final 15 mins at Week 7 45min run with last 20-25mins at Cross Training 45 mins Interval session. 5 x 5 mins at 10k pace with 90 sec jog rec Recovery run 25 mins Long run 90 mins with last mins at Week 8 30mins recovery run or 45mins cross training + Threshold run 2 x 12 mins effort with 2 mins recovery Recovery run 45 mins Session 10 x 3 minutes with odd number at and even Number at 5k pace all with 90 second recovery Long run easy mins

5 Week 9 Mixed paced session. 6min Threshold + 5 x (4mins at 10k pace) then 6 mins. All with 2 min jog recovery Week 10 10min run with 2min recovery run then (4 x 60 secs at 5k pace with 60 sec recovery after each set) x2 Recovery run 30mins Cross Training 45 mins Progression run. 10mins easy, 10mins steady, 10mins at Intervals, 6 x (3 mins and 5k pace with 90 sec jog recovery). Or complete a local 5k and add a good minute cool down afterwards. Long easy run 60mins Recovery run 20mins Race day good luck! RunningWithUs Good luck and don t forget to keep us posted with your progress: events@