10K – 8 week training program.

 
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11967028_s
11967028_s

 
Overview
 

Workout Length: 8 weeks.
 
Improves: Fitness, Stamina, Endurance, Confidence.
 
Equipment Required: Trainers and a way to map/know your distances.
 
Submitted by: James Ellison
 
Level:
 
Activity:
 
Intensity
 
 
 
 
 


 
Variety
 
 
 
 
 


 
Difficulty
 
 
 
 
 


 
Total Score
 
 
 
 
 
2.5/ 5


User Rating
4 total ratings

 

Positives


Complete this and you will be awarded your Strensa level 1 certificate, never mind the great feeling of accomplishment and gratification.

Negatives


Some people say running is boring, this may be the case with a lot of people, but think of the positives.


Bottom Line

Running….God, how I adore running!  This couldn’t be further from the truth but lets face it, it’s essential, it’s free, it works and to be quite honest it can actually make you feel quite good, very good in fact.  So fellow Strensians , here is a little programme to get you through your first 10k. […]

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Posted October 8, 2012 by

 
Full Article
 
 

Running….God, how I adore running!  This couldn’t be further from the truth but lets face it, it’s essential, it’s free, it works and to be quite honest it can actually make you feel quite good, very good in fact.  So fellow Strensians , here is a little programme to get you through your first 10k.  All of these runs in this 10K training program should be nice easy runs.  Easy runs should be run at a pace that basically feels nice and comfortable. You should be breathing hard, but should be able to carry out a conversation, so think of it as a nice gentle jog.  If you are breathing so hard that you cannot talk, you are running too fast. If you can sing Bohemian Rhapsody, you are running too slow.  The main thing is to ‘try’  and enjoy it, grab a friend at the same fitness level, or like myself do it alone, do it in a group, challenge your friends, but one thing is for sure  and I can honestly almost guarantee this, once you have completed your first 10k you will be BUZZING.. And that comes from someone who actually hates running.

Week 1

Monday – Rest. This may seem crazy but you will see why later.  Remember rest is important.

Tuesday – Run 2 miles easy. Run it as slow as you like, who cares, it is week 1.

Wednesday – Run 3 miles easy. Again run at a nice easy pace.

Thursday – Rest. Feel free to take part in any other non running activity.

Friday – Run 2 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 3.25 miles easy.   Now was that extra .25 any harder than the 3?

Week 2

Monday – Rest. Now you see why we rest on a Monday, because Sunday is your longest run of the week.

Tuesday – Run 3.5 miles easy. Here you are adding a quarter mile to your previous longest run.

Wednesday – Run 2 miles easy.

Thursday – Rest or any non running activity, maybe a weights session?

Friday – Run 3.5 miles easy.

Saturday – Run 2 miles easy.

Sunday – Run 3.75 miles easy. Nice.

Week 3

Monday – Rest

Tuesday – Run 3.75 miles easy.

Wednesday – Run 2 miles easy.

Thursday – Rest or any non running activity, maybe a stroll in the park.

Friday – Run 2 miles easy.

Saturday – Run 3.5 miles easy.

Sunday – Run 4 miles easy. After you have completed this just think : you are running over half of the 10K here. You only need to do the same thing one more time.  Remember A 10K is 6.2 miles.

Week 4

Monday – Rest

Tuesday – Run 3.75 miles easy.

Wednesday – Run 2 miles easy.

Thursday – Rest or maybe a bit of cross training?

Friday – Run 4.5 miles easy. Another small increase here.

Saturday – Run 2 miles easy.

Sunday – Run 4.5 miles easy.

Week 5

Monday – Rest

Tuesday – Run 4.75 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or again any non running activity, how about checking out your local pool?

Friday – Run 3 miles easy.

Saturday – Run 2 miles easy.

Sunday – Run 5 miles easy. Keep your pace nice and easy, slow down if need be. Remember you should be able to talk as you are running.

Week 6

Monday – Rest

Tuesday – Run 5 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or errr I’ll tell you what lets just rest eh? No? Well you know what to do..

Friday – Run 3 miles easy.

Saturday – Run 2 miles easy.

Sunday – Run 5.5 miles easy. If you feel you are making increases to quickly, back off a bit or slow down.  You can always slow down.

Week 7

Monday – Rest

Tuesday – Run 5 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest  or any non running activity, maybe another weights session?

Friday – Run 3 miles easy.

Saturday – Run 2 miles easy.

Sunday – Run 6 miles easy. You are running nearly the full 10K here.

Week 8

Monday – Rest

Tuesday – Run 6.25 miles easy. This will be your longest training run. You are now doing just over the 10K distance. This will give you the confidence that you can comfortably finish the race. You will begin to taper for the race after this workout.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 2 miles easy.

Saturday – Rest

Sunday – RACE DAY! HAVE FUN! DO IT!  LET US KNOW HOW YOU FEEL BELOW.


jeellison

 
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James is a NASM personal trainer living in Derby who loves to use his martial arts experience to help people to get fit, strong and achieve their goals. Based in the Midlands James started boxing as a child, moved on to Thai boxing during his teens and now in his (early) 30's loves to mix it all up with MMA. His ambition is to build his own cob house in the mountains where he can train, climb and generally just mess about.


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