10k run | 3 months to go training plan
- Overview
Whether you're a relative beginner or a podium-challenger, with three months to go before your 10k run you should be looking to improve strength and stamina to help you reach the distance injury free.
THE BASICS
The first month should be used to build a base level of fitness and start to build confidence in yourself. Concentrate on developing good running technique and ensuring you build in recovery to enhance movement and mobility. Make sure you get plenty of rest, cut down on caffeine to boost sleep and add in lots of protein and wholegrain carbohydrates to fuel your runs.
THE PROGRAMME
RPE = Rate of Perceived Exersion.
Week 1:
| Monday | 4km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4 Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at RPE 1 |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 2:
| Monday | 4km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4 Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at RPE 1 |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 3:
| Monday | 4.5km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4 Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at RPE 1 |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
Week 4:
| Monday | 5km speed run |
| Tuesday | Rest |
| Wednesday | Interval Running - 8 x 90s (working) at RPE 8 30seconds (active recovery) at RPE 3-4 Watt Bike HIIT - 8 x 20s (working) at RPE 10 10seconds (recovery) at RPE 1 |
| Thursday | Rest |
| Friday | Resistance Session (see instructions below) |
| Saturday | Recovery Run (try to have a flat course - use the talk test to monitor intensity (you should be able to talk). |
| Sunday | Rest |
| Deadlifts | 3 x 8-10 reps |
| Dips (assisted or add weight if necessary) |
3 x
8-10 reps |
|
Lateral
Lunges |
3 x
8-10 reps each side |
|
Pull
Ups (assisted or add weight if necessary) | 3 x 8-10 reps |
| Medicine Ball Half Kneeling Chop | 3 x 8-10 reps each side |
Key points for your resistance session:
- When choosing your weights, try not to peak too early by going too heavy (aim to peak on your last set). Try to use the correct form and controlled tempo throughout, for example: 3 seconds of eccentric (lowering) of weights, 1 second pause, then 2 seconds of concentric (lifting) of weights, increasing the weights as you go. This will create solid foundations for you to build on over the coming months.
- Use PNF Stretches (Proprioceptive Neuromuscular Facilitation) after training to improve the range of motion for future training and therefore maximising results. These are deep stretches that increase flexibility, relying on the reflexes.
Active recovery:
To prevent injury, remember to cool down and stretch. Complete the following after as many of your runs as possible:
- Use a foam roller on your IT band/quad/hips/calves.
- Complete band-assisted hamstring stretch/couch stretch.
Last updated Wednesday 12 August 2020
First published on Wednesday 31 October 2018