5km - 10km Muddy Madness training programme
From 5km – 10km weekly fitness programme (assumes you have been running regular 5k runs)
Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6 / Week 7 / Week 8Monday / 5 km (3 mile) steady run.
Sub 10minute miles if poss. Aim for under 29 minutes. / 5 km (3 mile) steady run.
Sub 10minute miles if poss. Aim for under 29 minutes. / 6.5km (4 mile) run at 10 minute miles. Aim to complete in 40 minutes or under. / 6.5km (4 mile) run at 10 minute miles. Aim to complete in 40 minutes or under / 6.5km (4 mile)
Fast run, best effort. Record time. / 8km run (5 miles) sub 9.5 minute miles if poss. Aim to complete under 47.30s. / 10km run (6 miles) under 10 minute miles. Aim to complete under 60 minutes. / 10km (6 miles). Fast run, best effort. Record time.
Tuesday / Rest / Rest / Rest / Rest / Rest / Rest / Rest / Rest
Wednesday / Hill reps*;
5 x 45 second efforts. / Hill reps*;
5 x 45 second efforts. / Hill reps*;
6 x 45 second
efforts. / Hill reps*;
6 x 45 second
efforts. / Hill reps*;
7 x 45 second efforts. / Hill reps*;
7 x 45 second efforts. / Hill reps*;
8 x 45 second efforts. / Hill reps*;
10 x 45 second efforts.
Thursday / Rest / Rest / Rest / Rest / Rest / Rest / Rest / Rest
Friday / Circuit 1
X 4 / Circuit 2
X 4 / Circuit 1
X 4 / Circuit 2 x
X 4 / Circuit 1
X 4 / Circuit 1 x 2 - 3
Circuit 2 x 2 – 3 / Circuit 1 x 3
Circuit 2 x 3 / Circuit 1 x 3
Circuit 2 x 3
Saturday / 4 mile steady run / 4 mile steady run / 5 mile steady run / 5 mile steady run / 10km (6 mile) steady run / 10km (6 mile) steady run / 10km (6mile) steady run / Rest
Sunday / Rest / Rest / Rest / Rest / Rest / Rest / Rest / 6.5km (4 mile)
Fast run, best effort. Record time.
*Hill reps:
Find a hill near you that is around 5 – 10 minutes run from you house, use the jog / run there as warm up. The hill needs to be a constant incline from start to finish.
Start from the same spot each time, run up the hill at a pace that is around 75 -80% of your fastest pace. Start your stop watch when you start the hill run then stop running at 45 seconds. Turn around and gently jog back to the start then repeat. Once completed your number of reps gentle jog back home. Try and keep running for the entire session.
Circuit 1
5 -10 min warm up; skipping, jogging, star jumps, running on spot, half squats, high knees, spotty dogs. Raise the heart rate and prepare the body for the exercises.
10 – 16 Squats 10 – 16 Mountain Climbers (press up position, alternate bringing one knee to chest)
10 – 16Lunges 10 – 16 Burpees
Circuit 2
5 -10 min warm up; skipping, jogging, star jumps, running on spot, half squats, high knees, spotty dogs. Raise the heart rate and prepare the body for the exercises.
10 – 16 Press ups (Knees on floor if required to begin with)10 – 16Tricep Dips
10 – 16 Crunches 10 – 16Burpees
Demonstrations and explanations for the above exercises can all be found on youtube. If you are not sure don’t do them, get in touch with us.
Ensure you cool down properly by stretching all the major muscle groups, again youtube is a great resource for inspiration.