10k ITP

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10k Intermediate training plan for non beginners

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10k
Intermediate
Training Plan
Intermediate running information and day-by-day training plan
realbuzz.com
10k Intermediate
Training Plan
realbuzz.com
Contents
Introduction

The world of running

Who is this training plan for?

What happens in a 10k event?

Before you begin . . .

Safety first

Health-status safety checklist

1

Getting started

Gear
Shoes
Socks
Shorts and tights
Tops
Gloves
Hats
Sports bras
2
2

Training


Where to train


When to train


Principles of training


Structuring your training sessions

3

Nutrition and hydration


Five golden nutrition and hydration rules
4

Intermediate 10k Training Plan

Plan notes

Training pace guide

10k training plan

Race week preparation

Conclusion
10k Intermediate
Training Plan
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Introduction

The world of running
Welcome to the world of running and jogging; an energising, healthy and fun activity that caters for
intermediates and seasoned athletes alike and keeps you in shape! Running is enjoying a huge surge in
popularity across all distances, from the 5k, 10k and half marathon, right through to the world famous Flora
London Marathon. Some are huge mass participation spectacles with fields running into the thousands, others
are small, local events with less than 100 competitors – but each has its own special atmosphere. The 10k
distance is not to be taken lightly and is an excellent test of your fitness and your commitment to training.
Covering 6.2 miles under your own steam is a tremendous achievement and from beginning your training,
to lining up at the start and finishing; preparing for and completing a 10k is a great experience.

Who is this training plan for?
This training plan is for you if you fall into one of the following categories:
You have already completed one or more 10k events and you are now looking to improve.
You are training for your first 10k but have a good training background including competing at shorter
events such as 5k races, over at least six months.
The 10k intermediate training plan focuses on everything you need to help you complete your event, sensible
precautions to take and also contains a week-by-week structured programme that will progress you as a 10k
runner. This guide includes advice on:
Training: the dos and don’ts of successful, safe training
Kit: what to buy and what to leave on the shelf.
Footwear: how to choose the right training shoes for you.
Nutrition: how to correctly fuel your body.
Hydration: when to drink, so that you don’t dehydrate
Training: a 16-week programme to prepare you for your 10k event
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Training Plan
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What happens in a 10k event?
A 10k is a hugely rewarding event to compete in. It serves both as an ideal introduction to longer distance
running and also a meaningful challenge in its own right. Completing a 10k is a great achievement wher-
ever you finish in the field and this training plan steps you through to race day and includes a multitude of
tips and advice to help you reach your 10k goal.
If you’ve never watched or entered an event before, at first sight it appears to be chaotic, with hundreds or
even thousands of competitors arriving, warming up and generally preparing. The usual pattern of a race is
as follows:
1 Arrival
Every entrant arrives at the race venue. Most events will have designated parking areas and larger
races will have a public address system to keep everyone updated as the start time approaches.
2 Preparation
As the race start time gets nearer, competitors will be making final adjustments to their kit, visiting the
toilet and warming-up – so that they are fully prepared for their race.
3. Lining up
Everyone lines up according to their expected finishing time, with the faster runners right on the start line
and those expecting to finish later, further back. This way, no-one is impeded.
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Training Plan
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4 Start
A gun, klaxon or similar is sounded and the race begins. Unless you are right on the start line, progress
will be slightly slower as the runners in front get away – which is often a good thing because you’re not
tempted to begin to quickly, which can ruin your race.
5. Main race
Over the duration of the race there will usually be kilometre or mile markers every kilometre or mile,
so that you can monitor your pace and frequently a drinks station for re-hydrating.
6. Finish
The finish line will be clearly marked, usually with a gantry or banner and a time clock.
7. Post finish
Runners are grouped into finishing funnels where medals/t-shirts etc are given out (depending on the
race) and drinks are also usually available.
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Training Plan
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Before you begin . . .
Before you begin, it is important to take a little time out to check a few safety considerations before you
commence your 10k training.

Safety first
To start with, it is vitally important to ensure that it is safe for you to begin an exercise programme. Complete
the safety checklist below and if you answer YES to one or more questions, or alternatively, if you are at all
concerned about starting training, then make an appointment with your doctor for a check-up before you
start.

Health-status safety checklist:
1 Are you aged over 30 and/or have not exercised for some time? Y/N
2 Do you suffer from any medical conditions? Y/N
3 Are you a smoker or have recently given up smoking? Y/N
4 Have you undergone any surgery in the past two years? Y/N
5 Are you suffering from any injuries? Y/N
6 Are you currently on any prescribed medication? Y/N
7 Are you unsure about beginning an exercise programme? Y/N
Once you have the all-clear from your doctor then you’re ready to step out on the road to 10k fitness.
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Training Plan
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1


Getting started

What gear do I need?
To get started on your road to 5k fitness, you need minimal equipment. Running is a very simple sport and
requires very little specialist kit. The most important point is that you have suitable clothing (particularly
footwear) and that you feel comfortable in everything. The most technical and most important things you
need to buy are your running shoes. These have evolved over the past ten years into sophisticated pieces
of technology of which each manufacturer has developed their own version.
Shoes
Correct footwear is one area where you should not compromise. Good running shoes are an
investment in comfort, protection and injury prevention and it is worth visiting a specialist sports
footwear retailer rather than a chain store and discussing your requirements with them. A specialist
retailer with gait analysis and pressure plate testing will be able to assess your requirements and
recommend suitable shoes for your particular gait and running style. Good shoes will last and your
initial investment will be repaid many times over and if you calculate the ‘pence-per-session’ cost of
your shoes, you will find them extremely good value.
Getting started continued...
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You want to be comfortable when you run, so finding the correct shoe
size is very important. When you shop for running shoes, always go in the afternoon because
after lunch, your feet will have expanded a little. Hence a snug fit in the morning could mean
a tight fit in the afternoon and blisters when training, which is certain to curb your enthusiasm!
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Training Plan
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Socks
Working upwards from the shoes, next you need some socks to train in. These can be simple white
sports socks that can be picked up from most sports stores. However, if you get more serious about
your running, it is wise to invest in some socks that have been specifically designed for running. These
have been designed to wick away moisture and sweat from the foot so you don’t slip and consequently
suffer from blisters. Additionally, these types of socks are designed with more padding in certain areas
for enhanced cushioning.
The most advanced socks are designed for the appropriate foot i.e: they are left and right foot specific.
The specific foot socks have a great benefit in that they hug the foot better and there is no excess sock
floating around in the shoe which may cause blisters. As with most things nowadays, you get what you
pay for and a £1 pair of socks won’t give you as much comfort as an £8 pair.
Getting started continued...
8
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Buy your socks before you buy your shoes!
Socks come in a wide range of thicknesses,
which can significantly affect the fit of your
running shoes. Take the socks that you are
going to train in along to the shoe retailer so
that you get a perfect match.
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Training Plan
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Shorts and tights
After socks come shorts or when it is colder, tights. Shorts should be comfortable, lightweight and have the
ability to wick away sweat when you train. Most running shorts now come with a pant liner so you don’t have
to wear anything else with them. This is good but you have to try them on first as some of the inners can be
a little restrictive if you don’t get the right size. Most shorts come with elastic waist bands and the more
expensive ones come with a drawstring as well. It is worth paying a little extra to get the drawstring as you
can tie the shorts to your specification as opposed to relying on the elastic to hold them up.
Elastic-only shorts often move down a little, especially in wet conditions. Your shorts shouldn’t be so tight that
they cut off circulation round your waist but conversely they shouldn’t be so loose that they flap around all
the time either. Finally, check the slit up the side, often this is quite large to allow for a greater ventilation and
freedom of movement but make sure you are happy with how much leg it actually shows when you run!
When the weather is colder it is advisable to wear tights to keep your legs warmer and thus reduce the
chance of injury. Fabric technology has exploded recently with the aid of new synthetic materials and NASA
technology. This has aided running no end with high-tech materials filtering down to basic running kit like
tights and t-shirts. The running tights are available which hug the legs more efficiently and stop the wind and
rain penetrating to the leg itself. This helps in reducing injuries from cold muscles and also means that you
can enjoy running when the weather is a little worse than ideal. Only diehard older runners now wear loose
fitting cotton tights.
The fashionable and technological knowledgeable runners are choosing high tech garments that help
them in their running. Your tights should be snug fitting and comfortable. It is important to try them on before
you buy because many manufacturers have different cuts to suit different styles of runner. Generally, the
more expensive the tight, the more comfortable they will be and the better at keeping you cool
in summer and warm in winter.
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Training Plan
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Tops
Short and long-sleeve t-shirts have also benefited, like tights, from technological advances. The mid to top
range t-shirts all wick away sweat to keep you cooler and allow a greater air circulation through the fabric.
They feel very lightweight but have the properties to keep you warm or cool depending on when and
how you wear them. Running t-shirts should be reasonably tight but not figure-hugging and likewise they
shouldn’t flap around when you run in them. It is a fine balance between well fitted and slightly baggy that
you should aim for. With long-sleeve t-shirts, you should aim to get ones with cuffed sleeves so they stay
down around your wrists. If there are no cuffs then the sleeves often ride up
your arms when you run and this can be both annoying and cold.
Similarly, for hot weather training, vests are also designed with
technological, wicking fabrics that also help air circulate around your
body to aid cooling.
When the weather gets really cold or wet it is advisable to run in a gillet or a long-sleeve waterproof top.
These offer excellent wind-stopping and rain-resistance capabilities and can keep you warm and dry
throughout any run. Gillets are sleeveless jackets and ideal for quicker running in slightly warmer climates
while full long-sleeve waterproofs are better for colder and wetter climates. These types of tops are
multi-purpose because they can be used casually as well and the ones at the top end are very high
tech and guaranteed waterproof and windproof. Cheaper versions will be fine for most running conditions
but they will sacrifice certain aspects like being 100% waterproof or windproof. Being prepared for cooler
conditions enables you to stay warm, dry and enjoy the run more. In warmer climates the new fabrics
and technologies enable you to train harder by staying cooler and wicking away sweat and moisture
from the body. Both of these mean you can’t blame the weather for not training anymore and
you can get and stay fitter all year round now in comfort and style.
Getting started continued...
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Training Plan
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Gloves
These should be lightweight and comfortable. Only in extreme weather will you need to wear thick
running gloves and more often than not you will heat up enough to be okay in the normal thin type.
Woollen gloves are the norm because they are cheap to buy, but they don’t offer the same waterproof
and wind stopper capabilities of the new high-tech fabrics. Woollen gloves will be fine for most runners
but if you are venturing out into colder or wetter climates, it is worth investing in a high-tech pair.
Running with cold hands can ruin the experience for you, so choose carefully when you buy, especially
if it is near wintertime.
Hats
Hats are similar to gloves in that woollen ones are the norm because they are easy to get hold of and
are cheap. The more high-tech versions such as those made of fleece, offer wind-stopping
capabilities and some are waterproof as well. Caps offer greater protection from the rain, snow and
sun but often they can get blown off in windy conditions. They don’t offer the same warmth capabilities
as woollen/high tech fabrics but they are good when you need better protection from the elements. In
addition, they are better for runners who wear glasses because they help the glasses from getting rain
or snow on.
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Training Plan
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Sports bras
It is important to wear a sports bra that fits you snugly and gives adequate support for running. The bust
is only held in place by the skin around it and the Coopers Ligaments and when the bust moves, these
ligaments can stretch result in a permanent droop. In addition, this movement can be painful and leads
many women to avoid certain activities that could be enjoyed with a good sports bra. Everyone is
different and you may well need to try on a few different products before finding what is just right for you.

So does your sports bra fit?
Your bra should fit snugly under the bust without being uncomfortably tight.

All of your bust should fit in the bra without any bulges around the sides.
The shoulder straps should not dig in (for larger busts wider straps are more comfortable).
When you run there should be significantly less bounce than with a normal bra
Most ladies should only need to wear one sports bra even for high impact activities.
There are many excellent bras on the market, which come in a large range of sizes and colours
offering every different level of support.
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Training Plan
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Training continued...
2


Training

Where to train
With walking, jogging and running, virtually nowhere is out of bounds. From
treadmills at the gym to the great outdoors, the possibilities are endless.
Some people never venture from the roads whilst others train almost ex-
clusively on paths, trails and in local parks, the choice is yours. A sensible
approach is to start locally and then venture further afield as you progress.
That way, when building up, you are never far from home. Varying your
routes is a must – even the most committed runner tires of following the
same circuit session after session, so use your local knowledge to keep your
runs fresh.

When to train
From early morning through to lunchtime and late evening, everyone has
their favourite time to exercise, and training time flexibility is one of the
great plusses with running – you can always train at a time to suit you.
Physiologically, early afternoon has been
found to be the best time to train; the
body is fully woken up and loose and the
opportunity to be well fuelled and
hydrated is also better. However, if for
example midnight is the most suitable fit
for your circumstances, there’s nothing
to stop you training whenever you wish.
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If you train first thing in the morning,
as well as a great start to the day, you really boost your
metabolic rate (the speed at which your body burns
calories). This takes effect during your session and for
several hours afterwards, which is a great weight
management strategy.
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Training Plan
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Principles of training
It is common to think that when a training improvement is made, for example running further or running a faster
time over a particular distance, that the improvement has been made at that specific time. In fact that is not
the case, the improvement has been made some time previously, following an earlier training session. During
the training session, it is the measurable results that are registered in the form of quicker times or further distanc-
es. This is because of the way the body responds to training. When exercising, the body is challenged. Follow-
ing a training session, when the body is at rest, it adapts, gets stronger and improvements can be measured
during a subsequent session. Hence the most important component of any training programme is rest, so that
the body is able to adapt to training. Inadequate rest can result in excessive fatigue, loss of motivation and at
worst, injury.

Structuring your training sessions
Following correct exercise protocols is key to getting the most out of your training, so that you start out on the
road to fitness with safe and correctly balanced training sessions. This section covers how to warm-up, train,
cool-down, stretch and explains the benefits that you’ll enjoy by preparing and recovering from your training
sessions correctly.
Warm-up
The warm-up, raises the heart-rate, gets blood flowing to the working muscles and prepares the body for
exercise. It should be for a minimum of five minutes and replicate the movements or activities of the main
session.
For example: when beginning a run, five minutes very easy jogging will prime the body for the main
training session.
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Training Plan
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15
Mobility
Some basic actions to put the limbs through the range of movement that the main session requires will
ensure that the joints are loosened up, lubricated and will function more efficiently.
Main session
This will form the bulk of the training session. For example: a brisk 10 minute run.
Cool-down
The cool-down should be at a lower intensity than the main session and should bring the body
temperature and heart rate closer to pre-exercise levels. Waste by-products of exercise will be flushed
from the muscles and tissues, accelerating recovery before the next training session.
For example: the cool-down should be a minimum of 5-10 minutes light CV.
Jogging or walking is ideal.
Flexibility
Stretching exercises should be carried out after the main session
and cool-down as the body is in a greater state of relaxation
than at the beginning of the session. 5-10 minutes spent
stretching the muscles worked will maintain suppleness.
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Training Plan
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How to stretch
Before doing any exercise you need to stretch. Please try these simple stretches.
1
Shoulder

Rotate your shoulders both individually then together,
forwards and backwards for 20 to 30 seconds each.
Then pull your arm back over your head and gently
pull the elbow down towards the back. Repeat with
both arms and hold for 10 seconds each.
2
Back

Tilt your pelvis upwards, while bending
your knees slightly. Arms out front
away from your chest, interlock your
hands, palms facing outwards. Round
your upper back and tilt your head to look
down. Feel the stretch in your back.
Chest
Place your hands on the small
of your back and try to move
your elbows towards each
other behind your back.
Hip and thigh
Lying on your back, bring a knee in as close as
possible to your chest, keeping your other leg
stretched out on the floor.
Repeat with the other leg.
3
4
Quadriceps
Standing up, pick up your
right ankle. Ease your foot
into your buttocks using
your right hand. Repeat
with your left leg.
Calf
Find a wall, tree or car to lean on and get in a position
to push it over. Keep the feet about shoulder width
apart and the rear leg straight. Lean the hips
towards the tree, wall or car. Alternate legs and
hold for 10 seconds each.
5
7
Spine and trunk

Sit on your bottom with your legs stretched out. Raise your right foot and place it on the floor to
the left of your left knee while stretching your upper body around to the right. Use your left
arm as a lever to ease around as far as you can. Repeat with your left foot.
Keep your spine long, as well as your shoulders down as you do this.
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To get the most out of your post exercise stretching session,
simply follow the step-by-step guide below:
Relax
It is very important to be relaxed. Physical and mental
tension will inhibit your range of movement and prevent
your muscles from stretching as effectively. Hence, you will
not achieve maximum flexibility benefits.
Ease into the stretch
Gradually move your body or the limb being stretched
into the stretch position. Once you feel slight tension in the
muscle, (known as the point of bind), which is the limit of the
muscle’s flexibility, hold the position. Avoid bouncing or any
other movements, which could overstretch the muscle and
result in injury.
Relax your breathing
Always keep your breathing easy and relaxed because that
will reduce all-round muscular tension, which in turn will
allow you to stretch further. Holding your breath will tense up
your entire body, making stretching much harder.
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Training Plan
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Hold for 30 seconds
To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching
each muscle for just a few seconds brings no flexibility benefits.
Pain means no gain
Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle. Pain when
stretching indicates injury or a muscle that has been overstretched. Therefore, never stretch beyond a
‘comfortable tightness’.
Rest and repeat
A single stretch for each muscle is very beneficial but if time permits, carry out two stretches for each
muscle, separated by a short break of 30 seconds. The second stretch will help extend your range
of movement further.
Frequency
Ideally, stretch the major muscles after every run but if that proves too time-consuming, stretching twice a
week is a suitable target.
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Training Plan
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3

Nutrition and hydration
Fuelling your training correctly and keeping well hydrated is extremely important and good nutrition will enhance
your running experience. Nutrition and hydration are enormous subjects and are dealt with more comprehensively
in the downloadable realbuzz.com guide, Get into… healthy eating and hydration. However, to kick-start your
healthy nutrition plan, try and follow the five golden rules below:

Five golden nutrition and hydration rules
1. Always eat breakfast
Your body needs good quality fuel for training and by waking up your metabolism
after sleep; you actually burn more calories through the day.
2. Leave a gap
Allow 1 ½ to 2 ½ hours between your last meal and your training session to allow for digestion. Exercising on a full
stomach will not only feel uncomfortable but will also inhibit your performance.
3. Hydrate
Drinking water regularly throughout the day is important, but because you are exercising, your fluid
requirements will be greater due to sweat losses. However, you will need to focus more on hydration and drinking
straight after your workout.
4. Refuel
Your energy requirements will increase as your training increases and the optimum time to begin your refuelling is
immediately after your workout. Always try and eat something (a banana is great) as soon as possible after your
cool-down.
5.Don’t neglect protein
Include good quality protein in your diet to support rebuilding because your body will need more to
match the increased demands that you are placing on your body.
Don’t be a slave to the programme! The training programme is designed
with rest days, recovery sessions and lower volume weeks. This will ensure your body has time to
adapt to the training. However, everyone is different and if you feel that an extra days rest will
be beneficial to your training, simply take out one of the shorter sessions in that week.
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Training Plan
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10k Intermediate Training Plan continued...
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4

10k Intermediate Training Plan

Plan notes
The key to successful training is to build gradually. Everyone progresses at a different rate and your body
takes time to adapt to the new demands that you make on it. Hence, it is important not to allow your
enthusiasm to over-ride the components of a correctly structured training programme and to always
allow sufficient rest and recovery between sessions. If you are tired and feel like a couple of days off then
your body is probably telling you to step back a little. Of course if you feel like missing your run because
there’s something good on TV then that is a different scenario altogether! Always maintain overall balance
between, work, family and other commitments and your training so that running enhances your life, not
dominates it.
The programme focuses on building your half marathon running specific fitness over 12 weeks so that at the
end of the programme, you are ready for your event. The programme is progressive but you can jump in at
a position that matches your current training load if you are already training. After that it’s up to you!
realbuzz.com produce a wide variety of training plans that can help you progress your fitness further or
perhaps move up to the challenge of the marathon!
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Training pace guide
Use the following guide to monitor your pace throughout the 16-week plan
Type of Intensity index Description
training run 1=incredibly easy
10= incredibly hard
Super slow 2 Really, really, slow; so easy it hardly seems worth
putting your kit on!
Easy jog 3 No pressure, just loosening up or a recovery run.
Jog 4 Still an easy pace but a little faster than an easy jog.
Comfortable 5 You can chat easily to your training partner and
the keep the pace going.
Steady 6 Even paced run, can chat in short sentences.
Brisk 7 Slightly breathless pace, not easy to hold a
conversation with your training partner.
Hard 8+ You certainly know you’re working, conversation is
definitely out!
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Training Plan
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Training Plan
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22

10k Intermediate Training PlanD
Week 1 Getting started (1)
Day Training Training notes
Mon 25 mins easy jog Week 1 focuses on kick-starting the body
back into a regular routine of training
Tues Rest
Wed Warm-up, brisk 20 minutes and cool-down
Thurs Rest
Fri Steady 25 minutes
Sat Rest
Sun Jog 35 mins Take it easy for your first long run
Week 2 Getting started (2)
Day Training Training notes
Mon 20 minutes easy Recovery following Sunday’s session
Tues Rest
Wed Warm-up then 2 x 8 minutes fast pace; take as much First quality training session
recovery time between the two efforts as you wish
Thurs Rest Try and take today very hard run easy after
yesterday’s
Fri Steady 30 mins
Sat Rest
Sun Jog 35-40 mins
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10k Intermediate Training Plan continued...
Week 3 Building (1)
Day Training Training notes
Mon Rest
Tues Warm-up then 2 x 8 minutes fast pace; take as much Repeat the session from week 2 – this time it
recovery time between the two efforts you wish should feel more controlled
Wed Very easy 20 minutes jog Purely recovery
Thurs Rest
Fri Steady 30 minutes
Sat Rest
Sun Target 45 minutes continuous running. Easy pace throughout
Week 4 Building (2)
Day Training Training notes
Mon 25-30 minutes easy Off-road if possible to give your legs a break
Tues Rest
Wed Warm-up, 25 minutes fast paced time-trial, cool-down
Thurs Rest
Fri Steady 30 minutes
Sat Rest
Sun 45 – 50 minutes comfortable
Week 5 Building (3)
Day Training Training notes
Mon Rest
Tues Steady 40 minutes
Wed Warm-up, 4-6 x 3 minutes fast with 3 minute recoveries,
cool-down
Thurs Rest
Fri Steady 40 minutes
Sat Rest
Sun Aim for as close to 60 minutes as you can Jogging all the way
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10k Intermediate Training Plan continued...
Week 6 Consolidation
Day Training Training notes
Mon Rest Note, 5 sessions this week
Tues Very easy 20 minutes jog
Wed Rest
Thurs Warm-up then 2 x 8 minutes fast pace with 4 minute
recoveries
Fri Steady 35 minutes
Sat Super slow 10-15 minutes
Sun Warm-up, 30 minutes ‘mini race’, cool-down. Good stretch afterwards
Week 7 First peak training week
Day Training Training notes
Mon Easy 25 minute recovery jog
Tues Steady 35 minutes.
Wed Warm-up, 6 x 3 minutes fast with 2 ½ minute Shorter recoveries this week
recoveries, cool-down.
Thurs Rest
Fri Steady 40 minutes
Sat Rest
Sun Minimum 60 minutes comfortable.
Week 8 Recovery week
Day Training Training notes
Mon Rest No fast paced training this week
Tues Steady 30-35 minutes
Wed Rest
Thurs Steady 45 minutes
Fri Easy 30 minutes
Sat Rest
Sun 45 minutes easy jog
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Week 9 Building Phase 2
Day Training Training notes
Mon Steady 40 minutes
Tues Rest
Wed Warm-up then 3 x 8 minutes fast pace with 3 minute More running and shorter recoveries this week
recoveries
Thurs Rest
Fri Brisk 35 minutes
Sat Rest
Sun 60 minutes + off-road run, putting in a few bursts on
the hills.
Week 10
Day Training Training notes
Mon Easy recovery jog, 30 minutes
Tues Rest
Wed Warm-up, 6 x 3 minutes fast with 2 minute recoveries, Recoveries shortened this week
cool-down
Thurs Rest
Fri Steady 45 minutes
Sat Rest
Sun Long run, 60 minutes + with brisk 15 minutes in the middle
Week 11
Day Training Training notes
Mon Rest
Tues Comfortable 45 minutes
Wed Warm-up, 6 hard 2 – 3 minute efforts up a hill with jog
back down recoveries then cool-down
Thurs Rest
Fri Steady 45 minutes
Sat Easy 25 minute jog
Sun Easy jog close to 75 minutes Keep the pace easy throughout
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Week 12
Day Training Training notes
Mon Comfortable 35 minutes
Tues Rest
Wed Time-trial. 40 minutes ‘mini race’ with good warm-up Finish with leg stretches
and cool-down
Thurs Rest or optional 25 minute easy jog
Fri Steady 45 minutes
Sat Rest
Sun Repeat last Sunday’s 75 minute run, aiming for a
slightly faster pace
Week 13
Day Training Training notes
Mon Rest
Tues Steady 45 minutes
Wed Rest
Thurs Warm-up, 8 hard 2 – 3 minute efforts up a hill with jog Repeat session from week 11 but with two
back down recoveries, cool-down extra efforts
Fri Rest
Sat Easy 25 minute jog
Sun 75 minutes off-road run, putting in a few bursts on
the hills.
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Week 14 Peak week
Day Training Training notes
Mon Easy 25 minute jog
Tues Warm-up then 4 x 8 minutes fast pace with 3 minute
recoveries
Wed Rest
Thurs Steady 45 minutes
Fri Warm-up then hard 30 minutes fast paced run then
cool-down
Sat Rest
Sun 80 minutes comfortable run Aim for even pace all the way
Week 15 Start of taper
Day Training Training notes
Mon Rest
Tues Steady 40 minutes
Wed Rest
Thurs Comfortable 45 minutes
Fri Rest
Sat Super slow 15 minutes
Sun 45 minutes comfortable with 2 x 5 minutes brisk in Avoid the temptation to do more
the middle
10k Intermediate Training Plan continued...
10k Intermediate
Training Plan
realbuzz.com

Race week preparation
The focus for your final week before your event should be relaxing and easier sessions as you gather your
energy for your race. Competing in a race requires some planning and organisation so that you can
produce your best performance, rather than get caught up in traffic jams or missing key items of kit. Use
your extra free time in the final week to plan and prepare for your big day. To make sure that your race goes
without a hitch, follow our top race tips below:
1. Assemble and check all your kit early on in the final
week.
2. Don’t experiment with new kit items on race day, stick
with tried, trusted and broken in items so that you avoid
any unplanned chafing problems.
3. Eat your usual meals on race day, just as if it was a
normal training run. Now is not the time to experiment
with new energy drinks!
4. Take a box of ‘emergency items’ such as spare laces
and a couple of old t-shirts in case the weather is poor whilst you are warming up.
5. Check over the race organiser ’s instructions and route descriptions so that you are familiar with all
arrangements.
6. Arrive at the race venue early. By arriving early, you can settle in and check out the start and finish,
which will give you the best chance of enjoying your race experience.
Week 16 Taper week and RACE!
Day Training Training notes
Mon Rest
Tues Comfortable 30 Keeping your
minutes with 5 x 30 speed sharp
second bursts at 75%
effort
Wed Rest
Thurs 30 minutes easy jog
Fri Rest
Sat 10 mins very easy jog Super slow
in race kit
Sun 10k race! + easy The big one! Enjoy
warm-up and your event!
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10k Intermediate
Training Plan
realbuzz.com
Conclusion

Well done!
You have come to the end of the schedule, and your fitness has improved dramatically as you’ve
increased your training towards race day. Along the way, you have made significant health and
fitness gains, and equally importantly, you have progressed safely. By maintaining your training, you
will be making a major contribution to your long-term health and fitness and this schedule can also
serve as a foundation and springboard to increase your fitness levels further. Now you’ve completed
your 10k, you may be thinking about stepping up in distance, perhaps to a the half or full marathon.
See the realbuzz.com selection of half marathon programmes that will help you progress to the next
level . . . Enjoy your training!

Disclaimer
Neither realbuzz.com or its associated companies can accept any responsibility for death or injuries
caused by any information contained within. All information is provided in good faith. You should consult
your doctor before embarking on any programme of physical activity.
By using this information you agree to indemnify, defend, and hold us harmless from and against any
claims, actions, demands or other proceedings brought against us by a third party, to the extent that
such claim, suit, action or other proceeding brought against us is based on or arises in connection with
your use of the pack, any breach by you of these terms and conditions or a claim that your use of the
pack infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise
results in injury or damage to any third party.
29

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