10k Training Plans

Please read the following notes I have written about the basic principles of starting and following a training plan.

Base Training When you construct a house, you start with the base and build on that, the same is true of running, first build the base of aerobic endurance, slowly increase the mileage, recover and rebuild your miles. My advice is to build your weekly mileage by no more than 10% each week, and the majority of the plan has this increase. There may be times when even a 10% increase proves too much so use it as a guideline and not a rule.

Over Training If you over stress your body it will break down, you will lose your good running form and you could get injured. As your fitness improves your body will adapt to handle the training load and you will soon learn to feel when you have over done it…so listen to your body. Avoid the terrible too’s…doing too much, too soon and too fast is the number one cause of running injuries. If you rush the process you could break down rather than build up. The body needs time to adapt..see below

Recovery Make sure you recover, don’t do too much too soon ;) make sure you have rest days. Eat well and eat for the run you are going to do so that you get optimal results from the run, don’t skip meals, try and eat carbs before a run and protein after the run.

Consistency Consistency is key to successful running, run when it’s hot or cold, when you are high or low. Small amounts of training on a regular basis is better than sporadic running followed by days of inactivity. If you run consistently you will grow stronger and stronger.

Patience Success is measured in months and years, not days and weeks, with experience you will become a wiser runner, each day you put more miles in the bank you build for the future. You need to experience important lessons so you can learn from every run that you do, no matter how far or how fast you go.

Get good shoes Your goal should be to find a shoe that offers the best support and fit for you and you should replace your shoes every 300-500 miles so note the date that you bought your shoes. Always visit a specialist running shop.

The plans are in 3 sections

Perfect World Training Programmes - if life is good, you have few committments and can focus your time and energy to running

Perfect World Training Programme Experienced Runners 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Perfect World Training Programme First Timers 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Real World Training Programmes - you are busy with work and family life but only occasionally life gets in the way

Real World Training Programme Experienced Runners 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Real World Training Programme First Timers 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Bare Minimum Training Programmes - you have been out with an injury or have been poorly so your training hasn’t always gone to plan

Bare Minimum Training Programme Experienced Runners 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Bare Minimum Training Programme First Timers 10k.xlsx

Store photos and docs online. Access them from any PC, Mac or phone. Create and work together on Word, Excel or PowerPoint documents.

Life Got in the Way Training Programmes - you haven’t done any training at all but would still like to run in the race you entered.

Please email me and we can discuss where you are and tailor a plan to suit you