Training plan for 10K

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gymcelia2016
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Training plan for 10K

Postby gymcelia2016 » Thu May 05, 2016 2:16 am

How should I approach training for a 10k. I do a few weights at home so I am not dead unfit. My friend has asked me to do one and it is in about a months time.

I don't need to set a record, just get to the end.

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Boss Man
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Re: Training plan for 10K

Postby Boss Man » Fri May 06, 2016 6:57 pm

Start walking at a brisk pace, for 2 minutes 50 seconds, then jog for 10 seconds and repeat for about 30 minutes.

Do this 5 times a week, making sure you split the off days, so you have it a bit like this.

Day 1. Training

Day 2. Training

Day 3. Training

Day 4. Day off

Day 5. Training

Day 6. Training

Day 7. Day off

This stops you having 2 days off back to back, eating into improvement and helping to stem possible overdoing it.

Do this for a week on the prescribed days.

In week 2, increase the jogging parts to 20 seconds and brisk walking sections to down to 2 minutes 40 seconds.

Week 3, increase the Jogging sections to 30 seconds, and the walking sections down to 2 minutes and 30 seconds.

You should be able to see a pattern emerge.

This might be something for you to consider as an option.


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