10k training program part two - focus more on speed
I published part one on June 01.
For part three see July 02.
Week five
Monday 13 June Hill runs
Tuesday 14 June rest
Wednesday 15 June 2 x 2k surging the home straight
Thursday 16 June easy run today
Friday 17 June easy run or rest
Saturday 18 June easy run
Sunday 19 June race Terry Fox 10k.
Week six
Monday 20 June Hill runs, not too hard
Tuesday 21 June rest
Wednesday 22 June 2 x 2k surging the home straight
Thursday 23 June 60 to 90 minutes
Friday 24 June gym: step-climber machine, optional body pump class.
Saturday 25 June 60 to 90 minutes
Sunday 26 June 10 x 100m sprints.
Week seven
Monday 27 June Hill runs
Tuesday 28 June rest
Wednesday 29 June 2 x 2k surging the home straight
Thursday 30 June 60 to 90 minutes
Friday 1 July gym: step-climber machine, optional body pump class.
Saturday 2 July 60 to 90
Sunday 3 July 10 x 100m sprints.
Alternatively if running the jogalong on 3 July, it is appropriate to ease back from the hard training and see what can be achieved – as follows
Thursday 30 June just an easy run
Friday 1 July just an easy run again, or rest.
Saturday 2 July just an easy run as a warm-up for Sunday
Sunday 3 July race jogalong 6k – go for it – breakthrough time!
Week eight
Monday 04 July Hill runs, not too hard
Tuesday 05 July rest
Wednesday 06 July 2 x 2k surging the home straight
Thursday 07 July 60 to 90
Friday 08 July gym: step-climber machine, optional body pump class.
Saturday 09 July 60 to 90
Sunday 10 July 10 x 100m sprints.
If you are training at Dickson on Thursdays with us, you can skip the Wednesday training and just do Thursday’s run on Wednesdays or Tuesdays instead.
If you cannot do the Monday Hill session, have another session at the gym like Friday’s instead.
.
I published part one on June 01.
For part three see July 02.
Week five
Monday 13 June Hill runs
Tuesday 14 June rest
Wednesday 15 June 2 x 2k surging the home straight
Thursday 16 June easy run today
Friday 17 June easy run or rest
Saturday 18 June easy run
Sunday 19 June race Terry Fox 10k.
Week six
Monday 20 June Hill runs, not too hard
Tuesday 21 June rest
Wednesday 22 June 2 x 2k surging the home straight
Thursday 23 June 60 to 90 minutes
Friday 24 June gym: step-climber machine, optional body pump class.
Saturday 25 June 60 to 90 minutes
Sunday 26 June 10 x 100m sprints.
Week seven
Monday 27 June Hill runs
Tuesday 28 June rest
Wednesday 29 June 2 x 2k surging the home straight
Thursday 30 June 60 to 90 minutes
Friday 1 July gym: step-climber machine, optional body pump class.
Saturday 2 July 60 to 90
Sunday 3 July 10 x 100m sprints.
Alternatively if running the jogalong on 3 July, it is appropriate to ease back from the hard training and see what can be achieved – as follows
Thursday 30 June just an easy run
Friday 1 July just an easy run again, or rest.
Saturday 2 July just an easy run as a warm-up for Sunday
Sunday 3 July race jogalong 6k – go for it – breakthrough time!
Week eight
Monday 04 July Hill runs, not too hard
Tuesday 05 July rest
Wednesday 06 July 2 x 2k surging the home straight
Thursday 07 July 60 to 90
Friday 08 July gym: step-climber machine, optional body pump class.
Saturday 09 July 60 to 90
Sunday 10 July 10 x 100m sprints.
If you are training at Dickson on Thursdays with us, you can skip the Wednesday training and just do Thursday’s run on Wednesdays or Tuesdays instead.
If you cannot do the Monday Hill session, have another session at the gym like Friday’s instead.
.
