This training plan is for runners who:

  • may have already completed a 50minute 10k or very close to
  • are already able to run for 50 minutes or more
  • can train five times a week
  • has had 4 weeks of easy running before starting this plan
  • are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

The planincludes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the riskof further fatigue, injury or illness.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around65-79% of your Maximum Heart Rate (HRmax).

Marathon

These runs are performed at current marathon pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 35-40secs/mile to your 10km race pace OR it can be roughly worked outin the range 80-90% of your HRmax.

Tempo

The effort for these runs can be described as a “controlled discomfort”. Paces for these are approximately 10secs/mile SLOWER than 10k OR88-92% of HRmax.

Hilly Run

These runs should be run at easy run effort. After 5minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.

Continuous run alternating Paces (Week 7)

After 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. So for the first 3minutes, the athlete runs at marathon pace and for the next 3minutes runs at tempo pace. The athlete repeats this 9 more times to make 30minutes total (15minutes @ marathon, 15minutes @ tempo).