Programme 2

Programme 2: 10k race cycle: if you’re comfortable running >10k but want to run it faster. By Chris Dyke

(3 training runs per week). For people who have become ‘one-paced’.

WeekSessionsNotes/Technical Focus
1Track: WU, 8x 400m (400m jog recovery)
Tempo: WU, 3x 1.6km (~1km jog recovery), CD
Long: 8km (5 miles)
Distinguish the different paces:Track intervals should be hard, quicker than 5k pace.Tempo intervals should be close to target 10k pace, ‘hard but controlled’.Long runs (and any easy runs on rest days) should be considerably slower at conversational pace.
2Track: WU, 6x 600m (400m jog recovery)
Tempo: WU, 3x 2km (~1km jog recovery), CD
Long: 9.6km (6 miles)
Distinguish the different paces:Track intervals should be hard, quicker than 5k pace.Tempo intervals should be close to target 10k pace, ‘hard but controlled’.Long runs (and any easy runs on rest days) should be considerably slower at conversational pace.
3Track: WU, 5x 800m (1km jog recovery), CD
Tempo: 8km progression run [start at easy pace, gradually increase pace so that last km is at target race pace), CD
Long: 11.2km (7 miles)
Focus on tall, upright posture, especially towards the end of each workout when you’re fatigued.The aim of this week’s tempo run is to simulate running the last km of the race on tired legs.
4Track: WU, 3 sets of (3x500m with 300m recovery) [so 4.5k fast in total], wth 800m recovery between sets, CD
Tempo: WU, 4x 1.6km (1.2km jog recovery)
Long: 12.8km (8 miles)
Focus on arm action: elbows bent at 90 degrees, pushing backwards.
5Track: WU, 10x 400m (400m jog recovery)
Tempo: WU, ‘pyramid’: 1km (500m recovery), 2km (1km recovery), 3km (1.5km recovery), 2km (1km recovery), 1km (500m recovery), CD
Long: 14.4km (9 miles)
Focus on upright hips to help keep the rest of your top half upright: imagine your pelvis is a barrel of water, filled to the brim, and try not to spill a drop!
6Track: WU, 3 sets of (3x600m with 400m recovery) [so 5.4k fast in total], wth 1km recovery between sets, CD
Tempo: WU, 5x 1.6km (~1km jog recovery), CD
Long: 16km (10 miles)
A key tempo run this week: focus on keeping each mile rep the same speed.
7Track: WU, 12x 400m (400m jog recovery)
Tempo: 10-12km progression run [start at easy pace, gradually increase pace so that last km is at target race pace), CD
Long: 16km (10 miles)
Focus on staying relaxed while running. Keeping shoulders loose and running tall.
8Track: WU, 3x 1200m (400m jog recovery)
RACE DAY!
Take it easy this week in the run-up to race day. Nothing new on the day itself – make sure you’ve already tested out the clothes and shoes you’ll wear for the race.

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