By now you should have some regular runs under the belt! However if you haven’t managed to quite keep up with the regime, don’t fret! The beauty of a 10 km event is that it is very achievable, even without a great deal of preparation! As you get more experienced as a runner you can then start to think about setting a goal time for the distance. But if this is your first event just get out there and enjoy!
By the way… the pic above is me on the home straight of the Grand Union Canal Half Marathon. I decided to do that for my long Sunday run for week 5. Woops! Calves were sore after that one!! Definitely ready for the 10k now! 😀
Here’s your training schedule for weeks 4 & 5!
10k Run Training Schedule: Weeks 4 & 5
Run 1: (start of the week) Recovery run
This is just an easy run and its all about concentrating on form and keeping it relaxed. Go out for 30 to 40 minutes on a loop from your house. Remember posture, rhythm, relax. If you didn’t get in a long run over the weekend you should extend this run out to get some miles into yours (see run 3)
On week 5 take the recovery run out to 45/50 minutes
Run 2: (mid week) Interval run
This time take a watch and after you have warmed up by running at a steady pace for 10 minutes I want you to run at a higher pace for 5 minutes then recover at a lower pace for 5 minutes. Do this for 25 minutes in week 4 ( 5 intervals 3 high and 2 low) and aim for 35 minutes in week 5 (7 intervals – 4 high and 3 low)
High pace: By a higher pace I mean what you consider to be at a 7 out of 10 effort wise with 1 being walking and 10 a flat out sprint.
Low pace: The low or recovery 5 minutes should be spent running at a pace you find comfortable. Its important to keep running so make sure you do! This type of training has several benefits. Its a great way to train your body to recover while still moving which is key for any distance running. The other great benefit is that when you do your longer run later in the week this interval training will slowly bring your cruising pace up.
Run 3: (weekend) Long run
Again pick a route that takes between 45 mins to 1 hour and try to land on your mid-foot, thinking about good posture, rhythm and keeping relaxed while you run. People who are new to running always ask me “how do you relax when you’re running?” Well I can understand what they are saying. What I mean by relaxing into it is that it takes at least 15 to 20 minutes for your body to adjust to distance running. During that time when your body is adjusting it’s often quite hard and for me it’s almost always the hardest part of the run. I used to go out like a bull in a china shop but I have learned to ease myself into a run or the voice inside my head telling me to stop turns up far too early!
Stretching. As per last blog, and rolling after every run.