This program is designed to prepare you for completing a 10km race as your first event. Before you begin, you should be able to run continuously for 5km and maintain a schedule of running three times a week.
Training phases
- Weeks 1-4: Base Building: Focus on base-building by gradually increasing the distance of your long run.
- Weeks 5-8: Intensification: Enter the support phase, where the program ramps up with pace-change runs, interval training, and hill workouts.
- Weeks 9-12: Race Specific & Taper: Concentrate on race-specific training, incorporating longer pace-change and interval workouts.
Key words
- Easy Run: Conversational pace.
- Pace Change: Alternating between your easy pace and a faster, comfortably hard pace.
- Intervals: Short, fast bursts with recovery periods.
- Long Run: Run at an easy, conversational pace, focusing on distance.
- Rest: Complete rest or very light training such as walking, yoga, easy cardio.
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