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Training & advice

Ten week schedule to break 40 minutes for 10k

The maths for 10km is easy! To do 40 minutes you need to be able to run every kilometre in 4 minutes. To be able to do 4 minutes for a kilometre you need to have some speed in your legs and to string ten of them together you need speed endurance. This programme aims to build your speed endurance over ten weeks.

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

T = Threshold pace. Ideally you would use a Heart Rate Monitor. Depending on levels of fitness threshold pace is approximately 85 - 90% of maximum heart rate* or half marathon race pace.

F = Faster than race pace - approximatgely 95% of maximum heart rate. The recoveries should be as long as it takes for the heart rate to fall to 60% of maximum heart rate.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

*to calculate percentage of maximum heart rate:

Maximum heart rate = approx 220 minus your age.

Subtract your resting heart rate (should be taken on waking up)

Calculate the percentage of this number and then add the resting heart rate back on.

Eg, Joe is 40 years old with a resting heart rate of 60.

His fast running should be done at 95% of maximum heart rate:

  • 220 - 40 = 180
  • 180 - 60 = 120
  • 95% of 120 = 114
  • 114 + 60 = 174
  • 174 - pace for speed sessions.
  • Recovery is until the heart rate drops to 60%
  • 60% of 120 = 76
  • 76 + 60 = 136
  • His next effort should be when his heart rate gets down to 136.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race.

By Jackie Newton. Level 3 UKA endurance coach.

Week one

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F & 40  mins E 10 mins E, 20 mins T, 10 mins E

60 mins E

40 mins E

R

5 X 4 mins F

60 mins E

Week 2

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

10 X 60 secs F

40 mins E

10 mins E, 10 mins T, 5 mins E, 10 mins F, 10 mins E

R

6 X 3 mins F

75 mins E

Week 3

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

12 X 60 secs F

40 mins E

10 mins E, 10 mins T, 5 mins E, 10 mins F, 10 mins E

R

 4 X 6 mins F

90 mins E

Week 4

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

6 X 3 mins F

40 mins E

12 X 60 secs F

20 mins E

5km park run

75 mins E

Week 5

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

6 X 3 mins + 4 X 90 secs F

40 mins E

 12 X 60 secs F

AR

10 mins E, 10 mins T, 5 mins E, 10 mins F, 10 mins E

75 mins E

Week 6

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

 5 X 6 mins F

40 mins E

 10 mins E, 10 mins T, 10 mins F, 10 mins E

20 mins E

5km park run

90 mins E

Week 7

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

6 X 3 mins & 4 X 90 secs F

40 mins E

8 X 2 mins F

R

10 mins E, 10 mins T, 5 mins E, 10 mins F, 10 mins E

75 mins E

Week 8

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

6 X 6 mins F

40 mins E

10 mins E, 10 mins T, 10 mins F, 10 mins E

20 mins E

5km park run

90 mins E

Week 9

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

10 mins E, 8 mins T, 6 mins F, 4 mins E, 8 mins T, 6 mins F, 4 mins E

40 mins E

8 X 2 mins F

30 mins E

5km park run

75 mins E

Week 10

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

4 X 20 secs F + 40 mins E

8 X 1 min F

40 mins E

10 mins E, 10 mins T, 5 mins F, 10 mins E

30 mins E

20 mins E

RACE DAY


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