8-WEEK

but make sure you are not surviving just on

carbohydrate – a plate of just pasta isn’t a
balanced diet. If you are taking in a lot of fruit

10 KM
and veg, yet still get colds you may need to
look at vitamin supplements – but they are
not essential if your general health is good.

TRAINING PLAN
Liquid is essential. Even on a cold day
you will lose a lot of liquid through sweating
and breathing – if this does not get replaced
your body cannot function properly. So

Prepared by
make sure you drink regularly, before,
during and after exercise – either water or

Mike Gratton, 1983 London an isotonic sport drink, the choice is down
to taste although research does show that
Marathon winner liquid is absorbed more quickly when taken
as an isotonic drink (but don’t treat them
like soft drinks – during & immediately after
TRAINING NOTES without getting injured. Conversely, plenty exercise only is advisable).

A
of fast runners’s regularly get injured
ll people have different levels of ‘trainability’ and natural because the bodywork is not as strong as Race Practice: For the beginner,
potential. It is possible for complete beginners to make very the engine. Unfortunately, it is a suck-it- taking part in a race is a nerve wracking
and-see situation, and you’ll find out soon experience, for the more experienced the
rapid progress and move up the targets, while others find 10km is an ideal race distance combining
enough, however – it is still essential to build
initially that they can’t achieve the early training levels. in rest days to allow for the training effect both pace and endurance. Racing is very
There are two golden rules whichever which is not achieved by doing all your to take place. different than running on your own: your
level of improver you find yourself: a) Build- training on one or two days each week. perception of pace will alter and you will
up very gradually, and b) You must rest and Your Health: Everyone should be aware almost certainly run quicker in the first few
recover before training becomes beneficial. Going the Distance: For 10km races it that there is a risk involved with active sport miles than you thought you were, running
is feasible to train up to and over the race – heart defects leading to death being the uninhibited with several thousand people
Building-up: Even if you come from a good distance. most serious. That scare out of the way – trying to step on your heels or stopping
level of fitness, trying to build-up too quickly Your training is done to encourage for the vast majority of people active sport dead in front of you is frustrating, plus the
will certainly get you injured. Running is a physiological changes in your body – one will improve your health and wellbeing. whole thing about getting there, queuing for
repetitive activity that involves your foot of these is the ability to use different forms Before setting out on an exercise regime the loo (several times) and finding the start.
hitting the floor repeatedly with considerable of energy. The most efficient energy source you are well advised to visit your doctor for It’s best to experience that before the big
force being transmitted up through the legs is glycogen – basically a sugar stored in the a check-up. A good doctor will be pleased day. A shorter race or fun run will give you
and into the lower back. The reason that muscles. This will last for about 1 _ hrs of to see you and should give you some advice some confidence about doing the distance
experienced runners can handle such high fairly rigorous exercise – like running. After on setting out – particularly if you have had and will teach you something about ‘racing’
levels of training is because they have taken that has gone the body learns to use fat a health problem like asthma or suffer from and sustaining your pace.
years to get there. Your body adapts slowly for energy – which we all have a big supply carrying excess weight.
to new stresses and a product of regular of. The problem is that the body does The down side of training for a half Tapering Down: Training takes about
running is that your bones will harden and not convert fat to energy very efficiently, marathon is that the daunting nature of 2 weeks to become effective – so there
become more resilient to the new forces. although it can be improved by doing runs the event requires you to take on more is little point in doing too much training in
So fit people beware: your engine (heart & over 1 _ hrs. You need sufficient time on exercise than is normally advised. While the last two weeks before the event. It is
lungs) may find it easy – but after a while your feet to help train the energy systems, sensible levels of exercise will improve far better to be letting the body recuperate
your legs won’t. it encourages local endurance in the leg your health, the levels needed to train for a and build up its energy reserves. There is a
muscles and joints and it teaches you how marathon can lead to your immune system balance to be found: ease back too much
Rest & Recover: The natural thought is to run efficiently. The occasional run over being suppressed. You will notice that sleep and you will start to lose training effect
that you get better when you train hard. distance run is good for confidence – but can become more difficult, your legs don’t and start to feel a little bit sluggish. Start
While that is not altogether untrue, the in general longer will not mean fitter as you recover from runs as quickly, your resting to reduce the quantity of training 2 weeks
reality is that your body actually gets fitter will not recover adequately to do your other pulse rate may be slightly higher than normal before the 10km, but maintain some faster
while you are resting. Here’s how it works: training. (it should get slower as you get fitter) - all of running to keep you feeling ‘sharp’. Keep
during hard exercise your body gets tired, which may result in sore throats, colds that some light training going even in the last
waste products build up and energy levels The amount of rest: Some leading won’t go away or flu. If you’ve gone this far week – it’s good for confidence – but don’t
fall as you have used up fuel - you are athletes appear not to rest at all – to run – you must stop and recuperate. When you burn up valuable energy with unnecessary
technically less able than before you started at World class you have to achieve high start up again start at a lower level and feel ‘nervous’ training at the last minute.
training! If you continued the same level of quantities of training. These are the fittest your way back gradually to where you were In the last 4 days concentrate on getting
activity over several days you would become and most economical movers in the World – but beware – where you were before is lots of carbohydrate inside you and keep
progressively more tired and eventually you who can run for 30-40 mins without what got you ill in the first place! fully hydrated by sipping water regularly.
will breakdown – either with injury or illness. breathing, sweating or touching the ground. Make your last big meal at least 12 hrs
However, when you stop and rest your They are not like us, we expend enormous Food & Drink: A healthy diet and high before the race and have a light breakfast
body starts to repair the damage, which it amounts of energy with each stride as the fluid intake are essential. Your body burns 3 hrs before the start on the big day. Drink
will do to a higher level than before as the shock wave from each step knocks the carbohydrate for the energy you need to small amounts right up to start time and
body recognises a need to adapt to the new wind out of your lungs. make the muscles move, it also needs take 500ml of water on to the startline
stresses that you’re subjecting it to. Speed and ability are not necessarily protein to help it recover from the damage and drink it just before the gun is going to
good indicators of how efficient a runner done by hard exercise and it needs vitamins go off – it’s the most valuable water you’ll
Frequency: A regular training pattern is you may be – slower runner’s may simply and minerals to maintain its health. So what take on board all day. Then try to get a small
more important than any one session. There not have the cardio-vascular system (heart you need is a good balanced diet. Make sure amount of liquid at each drink station on the
is a cumulative effect from training regularly & lungs) to run fast, but can run forever you are taking in plenty of carbohydrate race course.

8 WEEK – 10K TRAINING SCHEDULES

Important: Warm-up jog and stretch before all sessions + stretch gently after (before you get cold).
Week 1 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 30 mins walk/jog 30 mins Run 60 mins Run 90 mins Run
MONDAY Rest Rest Rest 45 mins Run
TUESDAY 15 min walk/jog 30 min Run 45 min Run 8 x 2 mins at 10km pace with 2 mins jog recovery
between efforts
WEDNESDAY Rest Rest 30 min run – last 10 mins at 10km pace 45 min Run
THURSDAY 15 min walk/jog 30 min Run 45 min run 30 min run – last 10 mins at marathon pace
FRIDAY Rest Rest Rest Rest
SATURDAY 15 mins walk/jog Circuits of a park alternating 1 min at faster than normal Circuits of a park alternating 1 min at faster than normal Morning – 30 mins easy/Afternoon - Circuits of a park
pace / 1 min at slower than normal pace x 10 each pace / 1 min at slower than normal pace x 10 each alternating 1 min at faster than normal pace / 1 min at slower
than normal pace x 10 each
TRAINING Getting over the inhibitions and mental preparation for Getting time on the feet and the start of a gradual build Getting time on the feet and the start of a gradual Runner probably already into full training for road
OBJECTIVE: a regular training pattern. The amount of running is up of training. build up of training. Beginnings of generating the pace or cross-country season. Introduction of 10km pace
irrelevant – it’s more about being ‘out there’. necessary to run at 7 min mile pace. training. >>
Week 2 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 40 mins walk/jog 40 mins steady 60 mins steady 90 mins steady
MONDAY Rest Rest Rest 45 mins Run
TUESDAY 15 min walk/jog 30 min Run 45 min Run 8 x 2 mins at 10km pace with 2 mins jog recovery
between efforts
WEDNESDAY Rest Rest 30 min run – last 10 mins at 10km pace 45 min Run
THURSDAY 15 min walk/jog 30 min Run 45 min run 30 min run – last 10 mins at 10km pace
FRIDAY Rest Rest Rest Rest
SATURDAY 15 mins walk/jog Circuits of a park alternating 1 min at faster than normal Circuits of a park alternating 1 min at faster than normal Morning – 30 mins easy/Afternoon - Circuits of a park
pace / 1 min at slower than normal pace x 10 each pace / 1 min at slower than normal pace x 10 each alternating 1 min at faster than normal pace / 1 min at slower
than normal pace x 10 each
TRAINING As week 1 As week 1 As week 1 As week 1
OBJECTIVE:
Week 3 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 50 mins walk/jog 60 mins steady 90 mins steady 90 mins steady
MONDAY Rest Rest 30 mins easy Morning – 30 mins easy/Afternoon - 45 mins easy
TUESDAY 20 mins jog 45 mins easy 45 min continuous run including 10 faster pace efforts of 4 x 1 mile efforts at 10km pace.
between 1 & 3 mins with jog recovery (run as you please)
WEDNESDAY Rest Rest Rest 60 min Run
THURSDAY 20 mins jog 45 mins easy 45 mins easy Morning – 30 mins easy/Afternoon – 45 mins easy
FRIDAY Rest Rest 30 mins easy 30 mins easy
SATURDAY Circuit in a park – run 1 min continuous then walk 1 min 10 x 1 min running up shallow hill – walk back down Rest 30 min Jog
recovery x 10 each recovery
TRAINING Starting to run short distances continuously. Development of the long run and some hill work to build Develop long run & faster stretches within the normal Develop long run & faster stretches within the normal
OBJECTIVES: strength in the legs. steady pace run. steady pace run.
Week 4 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 60 mins jog/walk 75 mins steady 5km race or time trial 5km race or time trial
MONDAY Rest Rest 30 mins easy 30 mins easy
TUESDAY 25 mins easy 45 min continuous run including 10 faster pace efforts of 45 min continuous run including 10 faster pace efforts of 6 x 1,000 m at 5km pace – 3 mins recovery between
between 1 & 3 mins with jog recovery (run as you please) between 1 & 3 mins with jog recovery (run as you please) each
WEDNESDAY Rest Rest 30 mins easy Morning – easy 30 mins/Afternoon – 60 mins steady
THURSDAY 25 mins easy 45 mins steady 60 mins easy Morning – easy 30 mins/Afternoon – steady 30 mins
followed by 10 x 200m
FRIDAY Rest Rest Rest Rest
SATURDAY Circuit in a park – run 1 min continuous then walk 1 min 10 x 1 min running up shallow hill – walk back down 12 x 1 min running up shallow hill – walk back down 16 x 1 min running up shallow hill – walk back down
recovery x 10 each recovery recovery recovery
TRAINING Gradually increasing time of the feet – a mental strategy Lengthening long run – the pace doesn’t matter. Building the speed necessary to run a 10km with some Building the speed necessary to run a 10km with some
OBJECTIVE: or run 5 mins/ walk 1 min for the long run will help you Introduction of ‘speed work’ at race pace will efforts faster than 10km pace. efforts faster than 10km pace
get through 60 mins. accelerate fitness levels.
Week 5 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 75 mins run/walk 75 mins easy 90 mins steady 90 mins steady
MONDAY Rest Rest 30 mins easy Morning – 30 mins easy/Afternoon – 45 mins Run
TUESDAY 35 mins easy 45 min continuous run including 10 faster pace efforts 45 min continuous run including 10 faster pace efforts On fairly straight uninterrupted route run 10 mins at
of between 1 & 3 mins with jog recovery (run as you of between 1 & 3 mins with jog recovery (run as you 10km pace – 10 mins recovery – run 10 min back trying
please) please) to get to pass your start point
WEDNESDAY Rest Rest 60 mins easy Morning – 30 mins easy/Afternoon – 60 mins steady
THURSDAY 35 mins easy 60 mins easy 30 mins steady Morning – easy 30 mins/Afternoon – steady 30 mins
followed by 10 x 200m
FRIDAY Rest Rest Rest Rest
SATURDAY Circuit in a park – run 1 min continuous then walk 1 min 10 x 1 min running up shallow hill – walk back down 12 x 1 min running up shallow hill – walk back down 16 x 1 min running up shallow hill – walk back down
recovery x 10 each recovery recovery recovery
TRAINING 15 mins added to the long run – using the 5 min run/1 Consolidation week – getting used to the balance Consolidation week – getting used to the balance Consolidation week – getting used to the balance
OBJECTIVE: min walk strategy. between the long run and speed work. between the long run and speed work. between the long run and speed work.
Week 6 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 75 mins run/walk 75 mins easy 90 mins steady 90 mins steady
MONDAY Rest Rest 30 mins easy Morning – 30 mins easy/Afternoon – 45 mins Run
TUESDAY 40 mins easy Up the clock – run 1 min fast/1 min slow, 2 mins fast/ 2 Up the clock – run 1 min fast/1 min slow, 2 mins fast/Up and down the clock – run 1 min fast/1 min slow, 2 mins
mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins 2mins slow, 3 mins fast/3 mins slow/4 mins fast/4 minsfast/ 2mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins
slow, 5 mins fast. slow, 5 mins fast. slow, 5 mins fast/5 mins slow, the 4, 3, 2, 1 min back down.
WEDNESDAY Rest Rest 30 mins easy Morning – 30 mins easy/Afternoon – 60 mins Run
THURSDAY 40 mins easy 60 mins easy 75 mins easy Morning – 30 mins easy/Afternoon - 10 min warm-up – 20
min Tempo run (10 km race pace) – 10 mins warm-down
FRIDAY Rest Rest 30 min easy 30 min easy
SATURDAY 10 x 1 min running up shallow hill – walk back down recovery 12 x 1 min running up shallow hill – walk back down recovery Rest Rest
TRAINING Consolidation week – slight increase in the mid week Development of ability to run faster than race pace and Development of ability to run faster than race pace and Up and down the clock develops strength and speed.
OBJECTIVES runs. hold the pace for an increasing amount of time. hold the pace for an increasing amount of time. At same The Tempo run enables you to hold a fast pace for a
time long run is increased to the magic 2-hrs. long time.
Week 7 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 75 mins run/walk 75 min run 75 min run 75 min run
MONDAY Rest Rest 30 mins easy Morning – 30 mins easy/Afternoon – 30 mins easy
TUESDAY 45 mins steady 10 mins warm up – 20 mins at 10km pace – 10 min 10 mins warm up – 20 mins at 10km pace – 10 min 3 sets of 4 x 300m at 3 km pace with 100 m jog recovery
warm down. warm down. between efforts/3 mins standing recovery between sets.
WEDNESDAY Rest Rest 60 mins steady 60 mins steady
THURSDAY 60 mins steady 60 mins steady Morning – 30 mins easy/Afternoon – 30 minseasy Morning – 30 mins easy /Afternoon – 30 mins easy
FRIDAY Rest Rest Rest Rest
SATURDAY 10 x 1 min running up shallow hill – walk back down recovery 12 x 1 min running up shallow hill – walk back down recovery 15 x 1 min running up shallow hill – walk back down recovery 20 x 1 min running up shallow hill – walk back down recovery
TRAINING The long runs are going to start to get you tired – Race pace running is important so that your body gets Race pace running is important so that your body gets Big ‘interval sessions’ develop the heart & lungs, build
OBJECTIVE: refuelling after the long Sunday run & mid week hour the ‘feel’ of the speed you want to race at. the ‘feel’ of the speed you want to race at. Twice a day strength and develop the speed necessary to run 6 min
run is essential – it’s tough but it will start to build the training on some days gives a boost to your endurance, per mile comfortably.
endurance you’ll need for the race. and the afternoon run can sometimes be better because
you have ‘warmed-up’ in the morning.
Week 8 Get You Round Sub-1 hr Sub-45 mins Sub-38 mins
SUNDAY 45 mins run/walk 45 mins run/walk 45 mins run/walk 45 mins run/walk
MONDAY Rest Rest 30 mins easy 45 mins Run
TUESDAY 45 mins Run 10 mins warm up – 10 x 200m with 200m walk/jog 10 mins warm up – 10 x 200m with 200m walk/jog 10 mins warm up – 10 x 200m with 200m walk/jog
recovery– 10 min warm down. recovery– 10 min warm down. recovery– 10 min warm down.
WEDNESDAY Rest Rest 30 min easy 30 mins easy
THURSDAY 20 mins easy 30 mins steady 30 mins steady 30 mins easy
FRIDAY 20 min easy 30 mins easy 30 mins easy 30 mins easy
SATURDAY Rest Rest Rest Rest
TRAINING Taper down for race. Taper down for race. Taper down for race. Taper down for race.
OBJECTIVE:
Week 9 RACE DAY RACE DAY RACE DAY RACE DAY