10k training

Details and discussion on the Half Marathon and 10k race being held in Campbeltown on Sunday 29th May 2016 at 10.30am plus general discussion about running in Kintyre! Or visit their website at www.mokrun.com

10k training

Postby Katfer » Mon Mar 02, 2009 4:54 pm

DJD has pointed me to a 12 week 10k training schedule which those of us training for a 10k will be using on our Tuesday, Thursday and Sunday training. Please feel free to join us on a Tuesday and Thursday at 6pm and Sundays at 7.30am at Aqualibrium.

This week's schedule is

Tuesday: 1 mile warm up, 45 mins fartlek, 1 mile cool down

Thursday: 1 mile warm up, 3 x 800metres at 5 secs per mile faster than 5k pace. Jog for 400metres between repeats. 4 x 200metres at full but controlled pace. Jog for 100metres between repeats. Jog for 800metres between the two sets. Cool down.

Sunday: 5 miles easy pace (possibly will do more)
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Re: 10k training

Postby fiona28 » Mon Mar 02, 2009 10:19 pm

katfer looks like you going to be as much of a butt kicker as djd, once me n moi done our half marathon we will try and join you :D

have passed on info to JSC top group tonight so maybe you will get some of them too :D
Dance like no-one is watching....
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Re: 10k training

Postby Ship called Dignity » Mon Mar 02, 2009 10:44 pm

Katfer wrote:This week's schedule is

Tuesday: 1 mile warm up, 45 mins fartlek, 1 mile cool down

Thursday: 1 mile warm up, 3 x 800metres at 5 secs per mile faster than 5k pace. Jog for 400metres between repeats. 4 x 200metres at full but controlled pace. Jog for 100metres between repeats. Jog for 800metres between the two sets. Cool down.

Sunday: 5 miles easy pace (possibly will do more)


What is a fartlek (!) - that sounds sore! :mrgreen:
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Re: 10k training

Postby Katfer » Tue Mar 03, 2009 9:36 am

Fartlek basically consists of fast, medium and slow running over various distances. Eg. After your warm up, pick a landmark and run to it hard, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again. :oops: :oops:

You will be cursing under your breath at the time but is certainly pays off in the end. Fancy it then??
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Re: 10k training

Postby elainemck » Tue Mar 03, 2009 1:11 pm

Hi katfer

Sounds good I will def be coming soon on a Tue but have parents night tonight. Yoga has started on a Tue but might try to do it alternate weeks.

I have combat on a Thursday until 6.15 but might try and catch up with you all if I know which direction yous are going?
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Re: 10k training

Postby Pans Lass » Tue Mar 03, 2009 2:40 pm

Katfer wrote:Fartlek basically consists of fast, medium and slow running over various distances. Eg. After your warm up, pick a landmark and run to it hard, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again. :oops: :oops:

You will be cursing under your breath at the time but is certainly pays off in the end. Fancy it then??


Love Fartlek training Katfer as it really does push you to your limit but like you said you curse at the teime but feel great later !! :)

Sounds a good 10k training plan Katfer... I hope to join you in a few weeks after my exam but again will try alternate between the two as hope to go to Yoga class that starts tonight ..training for the half again this year but your training should compliment my training anyway ... do my LSR on a Saturday so take the day off on a Sunday , any excuse for a long lie .....Oh so much to choose from and not enough time in the day to do it all . :D
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Re: 10k training

Postby Katfer » Mon Mar 09, 2009 3:11 pm

This week's schedule: Tuesday and Thursday meet at Aqualibrium at 6pm, Sunday at 7.30am.

Tuesday 4 x 3:30 x 2min rec
6 x 45sec x 30sec rec
4min rec between sets

Wednesday Run 4 miles easy pace

Thursday 6 x 2min x 60sec rec
4 x 45sec x 30sec rec
4 min rec between sets

Friday Run 4 miles easy pace

Saturday Run 4 miles easy pace

Sunday Run 6 miles easy pace
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Re: 10k training

Postby Katfer » Sun Mar 15, 2009 10:06 pm

10k training schedule.

Tues: w/up, 3x1600 metres repeats at 10k pace (800metre recovery), cool down

Wed: 5 miles easy pace

Thurs: w/up, 8x400metres at 15secs faster than 5k pace (400metre recovery)

4x200metres at full but controlled pace (100metre recovery)
Jog for 800metres bewteen 2 sets, cool down

Friday: 5 miles easy pace

Sat: 5 miles easy pace

Sun: 5 miles - 20secs slower than 10k pace
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Re: 10k training

Postby Katfer » Mon Mar 23, 2009 9:30 am

Week 4 of 10k training

Tuesday: w/up, 8x hill repeats, at 5k pace

Wed: 5 miles easy pace

Thurs: w/up, 2x800/1200metre supersets. Run 800m at 5k pace then slow down to 10k pace for 1200m. No rest between the two distances. Recover between the sets with 800m.

Fri: 5 miles easy pace

Sat: 5 miles easy pace

Sun: w/up, 6 miles at 20secs slower than 10k pace
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Re: 10k training

Postby Katfer » Thu Mar 26, 2009 8:10 am

10k training will be meeting at 6.30pm at Aqualibrium tonight instead of 6pm.
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Re: 10k training

Postby elainemck » Thu Mar 26, 2009 8:47 pm

Thanks katfer - enjoyed being put out of my comfort zone even if I only managed 1 lap :-( Need to push myself a bit!

Hope your leg felt better?
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Re: 10k training

Postby Katfer » Thu Mar 26, 2009 9:00 pm

Elaine you did well tonight despite the wind!

Leg was fine after I stretched it and once the wind was behind me, but has been playing up a bit recently when try to run at 5k pace.

See you next week
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Re: 10k training

Postby Katfer » Mon Mar 30, 2009 11:10 am

Week 5

Tues:
w/up, run 2x2400metres at 10k pace. Jog for 800metres between repeats. Run 4x400metre repeats at 15 secs per mile faster than 5k pace. Jog for 200metres between repeats. Jog for 800metres between the two sets. c/down

Wed: 6 miles easy pace

Thurs:
w/up, run for 20 mins alternating between 30secs at 20secs per mile faster than 5k pace and 30secs at easy pace. C/down with 5mins at easy pace.

Fri: 6 miles easy pace

Sat: 6 miles easy pace

Sun: 8 miles easy pace
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Re: 10k training

Postby Katfer » Mon Apr 06, 2009 8:44 am

Week 6

Tues: w/up, 10 x hill repeats

Wed: 6 miles easy pace

Thurs: w/up, 8 x 2min x 2 min rec

Fri: 6 miles easy pace

Sat: 6 miles easy pace

Sun: w/up, 7 miles 20 secs slower than 10k pace
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Re: 10k training

Postby Katfer » Sun Apr 12, 2009 12:12 pm

Week 7

Tues: w/up, 4x1600metre repeats at 10k pace, 400metre rec between repeats, c/down

Wed: 7 miles easy pace

Thurs: w/up, 3x800/1200metre supersets. Run 800m at 5k pace, then slow down to 10k pace for 1200m. (Do not rest between distances) 800m rec between sets.

Fri: 7 miles easy pace

Sat: 7 miles easy pace

Sun: 10 miles, first 8 miles easy pace then 10k pace for last two miles. (easier said than done :oops: :oops: )
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