10k - Intermediate

Who this plan is for:

• Runners seeking to improve their 10K performance

• Runners who have already completed the 10K Novice Training Plan

• Runners willing to commit to running five days per week

• De Novo Harriers members who are ridiculously supportive of their fellow runners!!!

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Recommended base prior to commencing the plan:

• Regularly race over distances from 5k to 10k

• Completed at least one 5K race within the past month

• Have been regularly running 4 times per week for past 3 months

• Have been running for at least 6 months

• Your longest run has been at least 30 mins (within the past 3 weeks)

• You are injury free!

Helpful notes and hints:

• 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

•  Although flexibility in timing of your rest days, try to keep the order of the runs per planOrder of runs:

• Cross training: Functional strength/core training is important, try to build in at least 2 sessions of 45 mins to your week (non-cardio)

• 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!

• The basics: Always use common sense, listen to your body, don’t train through injuries, pay attention to nutrition and hydration

• 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:

• CP: conversation pace run, the core running pace each week - just on the edge of breathlessness throughout the run.

• Easy run: this is what it says on the can, enjoy the running time, should not exert too much effort.

• Workout: the one quality session of the week, try doing the Harriers workout, time includes some warm up/cool down.

• 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