10k - Intermediate

Who this plan is for:
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Runners seeking to improve their 10K performance
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Runners who have already completed the 10K Novice Training Plan
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Runners willing to commit to running five days per week
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De Novo Harriers members who are ridiculously supportive of their fellow runners!!!
Recommended base prior to commencing the plan:
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Regularly race over distances from 5k to 10k
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Completed at least one 5K race within the past month
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Have been regularly running 4 times per week for past 3 months
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Have been running for at least 6 months
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Your longest run has been at least 30 mins (within the past 3 weeks)
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You are injury free!
Helpful notes and hints:
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Rest days: The program is designed to allow flexibility of when you take your 3 rest days, try to spread them out in the week
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Although flexibility in timing of your rest days, try to keep the order of the runs per planOrder of runs:
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Cross training: Functional strength/core training is important, try to build in at least 2 sessions of 45 mins to your week (non-cardio)
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5th run?: Feel free to add a 5th run during the week, keep it steady and no more than 45 mins – but not at the expense of cross training!
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The basics: Always use common sense, listen to your body, don’t train through injuries, pay attention to nutrition and hydration
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Races: Build up races are good for many reasons, help with strategy, reduce race day nerves and can be fun with Harriers. Consider: building in two 5K races during the first 10 weeks, spread the races out, do them instead of your long run on that week
Types of runs:
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CP: conversation pace run, the core running pace each week - just on the edge of breathlessness throughout the run.
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Easy run: this is what it says on the can, enjoy the running time, should not exert too much effort.
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Workout: the one quality session of the week, try doing the Harriers workout, time includes some warm up/cool down.
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Long run: a key run each week, conversation pace effort i.e. effort i.e. just on the edge of breathless but could hold a conversation