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This plan is designed to get you from couch to 10k in only 5-weeks. It's going to be ugly, it's going to be gruelling, but it'll be worth it.

Intervals

Run the first section at 80-90%, try not to stop. Then run a slow rest section, this can be as slow as you like, even walking. Continue until the sections have been completed.

Tempo Run:

You’re looking to push the pace and complete the run as fast as you can. Remember, it's not a sprint, run at 70-80%.

Easy Run:

Get the distance up with a nice easy run. Go as slow as you like but hold the pace and try not to stop.

 

Training Plan

Week 1

Training
Mon

Rest

Tue
Intervals
3 mins hard / 3 mins soft x 3
Wed

Rest

Thu
Tempo Run
1 mile
Fri
Rest
Sat

Easy Run
2 miles

Sun
Rest

 

 

Week 2

Training
Mon

Rest

Tue
Intervals
4 mins hard / 4 mins soft x 3
Wed
Rest
Thu
Tempo Run
1.5 miles
Fri
Rest
Sat

Easy Run
3 miles

Sun
Rest

 

 

Week 3

Training
Mon

Rest

Tue
Intervals
5 mins hard / 5 mins soft x 3
Wed
Rest
Thu
Tempo Run
2 miles
Fri
Rest
Sat

Easy Run
4 miles

Sun
Rest

   

Week 4

Training
Mon

Rest

Tue
Intervals
5 mins hard / 4 mins soft x 3
Wed
Rest
Thu
Tempo Run
2.5 miles
Fri
Rest
Sat

Easy Run
5 miles

Sun
Rest

 

Week 5

Training
Mon

Rest

Tue
Intervals
5 mins hard / 3 mins soft x 3
Wed
Rest
Thu
Tempo Run
3 miles
Fri
Rest
Sat

Rest

Sun

Race Day
10K

 





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