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  • 10K Plan

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    srinivas raghavan
    11 views1 page
    The document outlines an 8-week 10K training programme with runs scheduled for most days and rest days included. It progresses from easier 3-5KM runs in the first weeks to longer runs and interval sessions in later weeks, building up to a 10KM distance. Recovery runs and rest periods are prescribed between sessions to allow the body to adapt to the increasing workload.

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    The document outlines an 8-week 10K training programme with runs scheduled for most days and rest days included. It progresses from easier 3-5KM runs in the first weeks to longer runs and interval sessions in later weeks, building up to a 10KM distance. Recovery runs and rest periods are prescribed between sessions to allow the body to adapt to the increasing workload.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    11 views1 page

    10K Plan

    Uploaded by

    srinivas raghavan
    The document outlines an 8-week 10K training programme with runs scheduled for most days and rest days included. It progresses from easier 3-5KM runs in the first weeks to longer runs and interval sessions in later weeks, building up to a 10KM distance. Recovery runs and rest periods are prescribed between sessions to allow the body to adapt to the increasing workload.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    10K PROGRAMME

    RECOVER REPAIR ADAPT

    MON TUE WED THU FRI SAT SUN

    3
    EASY EASY
    REST 30MINS
    REST 30MINS
    REST REST KM
    1

    RUN RUN

    5
    EASY EASY
    REST 30MINS
    REST 30MINS
    REST REST KM
    2

    RUN RUN

    5
    EASY INTERVAL SESSION

    KM
    6 mins EASY
    REST 30MINS
    REST 8 mins Continuous:
    REST REST
    3

    - 20 sec HARD
    - 40 sec EASY
    RUN 6 mins EASY

    6
    EASY EASY
    REST 40MINS
    REST 30MINS
    REST REST KM
    4

    RUN RUN

    7
    EASY INTERVAL SESSION

    KM
    10 mins EASY
    REST 40MINS
    REST 5 Lots of:
    REST REST
    5

    - 1 min HARD
    - 1 min EASY
    RUN 10 mins EASY

    8
    EASY EASY
    REST 30MINS
    REST 40MINS
    REST REST KM
    6

    RUN RUN

    6
    INTERVAL SESSION
    EASY 10 mins EASY

    KM
    8 mins Continuous:
    REST 40MINS
    REST - 20 sec HARD
    REST REST
    7

    - 40 sec EASY
    4 mins JOG
    RUN REPEAT
    10 mins EASY JOG

    EASY EASY
    REST REST REST REST RACE
    DAY
    8

    30MINS 20MINS

    RUN RUN

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