- Home
- Anthony Whiteman Coaching Column
CITY RUNS
Advanced 10k Plan - Sub 40mins
I am assuming that the advanced runner will run minimum 4 times a week . In the early part of the schedule it is important to incorporate general fitness exercises. I tend to build them up to a 9 exercise circuit making sure the exercises rotate; i.e. arms, abs, legs. More Information on these exercises is found in my articles. Use of a gym if you have access is just as good, but think about muscle endurance, lots of reps and lower weights is the goal. The subject of interval training ( 5 X 3 mins, 90 secs recovery) is also explained in an article. The hill sessions are also explained in my articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the advanced runner it should be translated as a pace in between steady running and race pace
WEEK
SESSION 1
SESSION 2
SESSION 3
SESSION 4
Week 1
30-45mins run
30-45mins run
30-45mins run
60+mins run
Week 2
30-45mins run
30-45mins run
30-45mins run
60+mins run
Week 3
Intervals:
5 X 3 mins 90 secs recovery 30-45mins run
30-45mins run
60+mins run
Week 4
Intervals:
5 X 3 mins 90 secs recovery 30-45mins run
30-45mins run
60+mins run
Week 5
Intervals:
5 X 3 mins rep 2 and 4 faster 90 secs recovery 30-45mins run
30-45mins run
60+mins run
Week 6
Intervals:
5 X 3 mins 60 secs recovery 30-45mins run
20min Tempo Run
60+mins run
Week 7
Intervals:
5 X 3 mins rep 2 and 4 faster 60 secs recovery 30-45mins run
Hill session: 8 X 45 secs
60+mins run
Week 8
Intervals:
5 X 3,5,3,5,3 mins 60 secs rest tempo run 25 mins
30-45mins run
60+ mins run
Week 9
Intervals:
5 X 5 mins, 90 sec recovery 30-45mins run
60+mins run
Hill session: 8 X 45 secs
Week 10
Intervals:
5 X 5 mins, 60 secs rec, 30-45mins run
60+mins run
30mins tempo run
Week 11
Intervals:
5 X 5 mins, 90 sec recovery 60+mins run
30 tempo
Hill session: 8 X 45 secs
Week 12
Intervals:
3 X 3 mins 90 secs recovery 30-45mins run
30-45mins run
RACE
