10k training

[Katfer]

Week 8

Tues: w/up, 2 x 2miles at 10k pace x 1/2 mile recovery, c/down - 6pm

Wed: 7 miles easy pace

Thurs: Run for 30 mins, alternating between 30secs at 5k pace, 30secs easy pace, c/down - 6.30pm

Fri: 7 miles easy pace

Sat: 7 miles easy pace

Sun: 8 miles at 15 secs slower than 10k pace.

[Katfer]

Week 9

Tues: w/up, run 5 x 1 mile repeats at 10k pace, x 0.25mile recovery between repeats, c/down (6pm)

Wed: 7 miles easy pace

Thurs: w/up, run 3 x 0.5/1mile supersets. Run 0.5 mile at 5k pace, then slow down to 10k pace for 1mile. Do not rest between distances. 0.5mile recovery between sets, c/down. (6.30pm)

Fri: 7 miles easy pace

Sat: 7 miles easy pace

Sun: w/up, 3 miles at 10k pace, c/down

[fiona28]

howz the training going katfer, still havent made it out with you superfast people and wont be this week as on a taper and dont think the legs will be ready for it next tues either after my 15 miles of inclines round the kwr

[Katfer]

Training is going good, can't believe we have less than 4 weeks now

We will be cutting back too in a couple of weeks and am looking forward to those weeks, it's been a long three months

You ultras are made of good stuff doing those hills every week, they are certainly my weak spot and always say I need to do more and never do. I hope everyone has a good run on Saturday, you certainly have put in the work. I know your legs will be exhausted, what between half marathons, hill training and the Kintyre way, how you can contemplate running a 10k a few weeks later beats me (it will probably seem easy to you after the KWR) but please feel free to join us on a Tuesday at 6pm or a Thursday at 6.30pm.

[Katfer]

Week 10 (yikes!!)

Tues: w/up, run 3 x 1mile repeats at 10k pace. On finishing the last 1mile repeat immediately speed up to 5k pace for 0.5mile. c/down

Wed: 7 miles easy pace

Thurs: w/up, Run 1 x 0.25mile/0.5mile/2mile/0.5mile/0.25mile superset. Run 0.25mile at 10 secs faster than 5k pace, 0.5mile at 5k pace, 2 mile at 10k pace, 0.5mile at 5pace, 0.25mile at 10secs faster than 5k pace. Do not rest between the distances. c/down.

Fri: 8 miles easy

Sat: 7 miles east

Sun: 12 miles. First 10 miles at easy pace and last 2 miles at 10k pace.

[Katfer]

Week 11

Tues: w/up, 6 x 1 mile repeats at 10k pace x 0.25 mile recovery, c/down

Wed: 7 miles easy pace

Thurs: w/up, Run 20 mins alternating between 30secs at 20secs faster than 5k pace and 30secs at 20secs slower than 10k pace. c/down

Fri: 8 miles easy

Sat: 4 miles easy

Sun: 8 miles easy

[Katfer]

Week 12

Tues: 5 mile tempo run ( 1mile w/up, 3 mile run, 1 mile c/down)

Wed: 4 miles easy pace

Thurs: 3 miles easy pace

Fri & Sat: REST, REST, REST!!!!!!!

[jen21]

Week 12

Tues: 5 mile tempo run

Wed: 4 miles easy pace

Thurs: 3 miles easy pace

Fri & Sat: REST, REST, REST!!!!!!!

Il be happy when this 10k training schedule is over with, not long now Its been a tough 12 weeks! Never managed a run in manchester at weekend, although i managed some shopping Trafford centre is amazing! Also managed a few sneaky cocktails after passing my exam. Was hoping my legs were going to feel fresh for today but unfort that is not the case. See you tomoro for our last hard session.

[Katfer]

Good 4 u passing ur exams - you deserved a cocktail or two.

Thought I stick with the Runners World taper week rather than Running Planet's, it was a wee bit severe. Got to preserve all the energy left in these old legs

See you tomorrow.

[jen21]

Hi Katie, im not going to make training tonight. Think im getting the bug, so im just about to head home to my bed. All my family have it so im likely to get it. Feel like s**t!! Totally gutted i wont make it but i just dont have any energy and feel sick and shivery. Hopefully see you thurs, i better be on top form by then Not sure if elaine, tal etc are going. Hope you have a good training sesh

[Pans Lass]

Hi Katie, im not going to make training tonight. Think im getting the bug, so im just about to head home to my bed. All my family have it so im likely to get it. Feel like s**t!! Totally gutted i wont make it but i just dont have any energy and feel sick and shivery. Hopefully see you thurs, i better be on top form by then Not sure if elaine, tal etc are going. Hope you have a good training sesh

Hi Jen

Sorry to hear that and hope you will be okay for Sunday ...heard the 'bug' is going about ....help !

[Katfer]

Jen, sorry to hear your no weel - take care of yourself and do as your mother tells you!! I'm sure you'll bounce back quickly.

Did the tempo run tonight which was fine, have decided to rest tomorrow and make my last run on Thursday. Maybe try a swim tomorrow instead.

See you soon - remember, REST!

[DJD]

Katfer,was looking at this thread and what you did then even scares me,you should bring this back to the front on your training for the Mok.

[Katfer]

Donald, was discussing that with Jen21 the other day, we thought we must have been mad, swore we would never follow a training schedule like that again, but here we are again, although Jen21's training schedule just a wee bit tougher than mine

The girls and I enjoyed the fartlek session tonight despite the wind on our warm up and are keen to do a Thursday too. If we are to make it a regular slot, which I think we will, will post the training schedule each week.

How's the knee????

[DJD]

That will be good to read,whats the reason you can't start at 6 as befor, are we so intimidating to the others that are training with you or are that that shy.