Training for the PUMA Stockport 10
It's now just two months until the PUMA Stockport 10 road race that is hosted by my club, Stockport Harriers & AC and, due to much interest and demand, I have designed training programmes for runners with targets from those who just want to complete the distance to those aiming for top finishing places. And what better website to host it on but runbritain where runners can get further advice to complement the schedules below.
This year's race features a new, improved route but there is no getting away from the hills that make it challenging and rewarding but you need to put in the training if you want a good time and those who do very often achieve personal bests. The programmes below are designed to get the best out of you on a challenging and hilly ten mile route.
It's not easy to find programmes for ten miles. This distance, that used to be the classic distance, has become less well known as 10ks and half marathons are springing up left, right and centre so, without further ado here are the 60-day schedules that I've put together:
| wb 6/10 | From zero to 10 miles | Run all the way | Sub 80 minutes | Sub 70 minutes | Sub 60 minutes |
| Thurs | Walk 20 mins | 2 miles easy running | 6 miles including 6 X 1 minute (or 300m) fast, 1 minute (or 100m slow) | 6 miles including 10 X 1 minute (or 300m) fast, 1 minute (or 100m slow) | 6 miles including 16 X 1 minute (or 300m) fast, 1 minute easy (or 100m) |
| Fri | Walk 20 mins | 2 miles easy running | 4 miles easy plus pilates, yoga or core | 5 miles easy plus pilates, yoga or core | 6 miles easy plus pilates, yoga or core |
| Sat | REST | REST | REST | REST | 3 miles very easy |
| Sun | Walk 20 mins | 3 miles easy running | 6 miles steady | Steady 8 miles | Steady 10 miles - possibly around the route? |
| wb 13/10 | |||||
| Mon | Walk 20 mins | 2 miles easy running | 5 miles including 8 X 40 seconds hard uphill (Vernon Park)? | 5 miles including 8 X 40 seconds hard uphill (Vernon Park)? | 5 miles including 8 X 40 seconds hard uphill (Vernon Park)? |
| Tues | Walk 30 mins | REST | 2 miles warm up then 3 X 1km (on the 1km loop)? 2 miles cool down | 2 miles warm up then 4 X 1km (on the 1km loop)? 2 miles cool down | 2 miles warm up then 5 X 1k (on the 1km loop)?, 2 miles cool down |
| Weds | Walk 30 mins | 3 miles easy running | 6 miles easy | 8 miles easy | 10 miles easy - possibly around the route? |
| Thurs | Walk 30 mins | Warm up then 4 X 1 minute fast running, 2 mins walk, cool down | 6 miles including 6 X 1 minute fast (or 300m), 1 minute easy (or 100m) | 6 miles including 10 X 1 minute fast (or 300m), 1 minute easy (or 100m) | 6 miles including 16 X 1 minute fast (or 300m), 1 minute easy (or 100m) |
| Fri | Pilates, yoga or core | Pilates, yoga or core | Pilates, yoga or core | Pilates, yoga or core | Pilates, yoga or core |
| Sat | walk round parkrun | parkrun | parkrun | parkrun | parkrun |
| Sun | Walk 30 mins _ pilates, yoga or core | 3 miles + pilates, yoga or core | 8 miles + pilates, yoga or core | 10 miles + pilates, yoga or core | 14 miles + pilates, yoga or core |
| wb 20/10 | |||||
| Mon | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | 3 miles easy + yoga, pilates or core |
| Tues | 4 x run 2 mins, walk 4 mins | Warm up then 4 X 2 mins fast running, 2 mins walking | 2 miles warm up then 4 X 800m or half a mile. Try to increase the pace in the 2nd half. 2 miles cool down | 2 miles warm up then 4 X differential 800m (increase the pace on the last lap - 95/85?). 2 miles cool down | 2 miles warm up then 4 X differential 800m (increase the pace on the last lap - 85/75?). 2 miles cool down |
| Weds | Walk 30 mins | 3 miles easy | 5 miles easy | 6 miles easy | 8 miles easy |
| Thurs | 5 X 2 mins run, 4 mins walk | Warm up then 3 X 3 mins fast running, 2 mins walking | 5 miles including 6 X 2 minutes fast | 5 miles including 6 X 2 minutes fast | 5 miles including 6 X 2 minutes fast |
| Fri | 30 mins walk + yoga, pilates or core | 2 miles easy + yoga, pilates or core | 3 miles easy + yoga, pilates or core | 3 miles easy + yoga, pilates or core | 4 miles easy + yoga, pilates or core |
| Sat | REST | REST | REST | REST | 3 miles easy |
| Sun | 40 mins walk | 4 miles easy | 8 miles easy | 10 miles (on the route)? | 12 miles with a negative split. 6 miles steady and then 6 miles fast (out and back on the Middlewood way?) |
| wb 27/10 | |||||
| Mon | Yoga, pilates or core | 2 miles easy + yoga, pilates or core | 4 miles steady + yoga, pilates or core | 5 miles steady + yoga, pilates or core | 7 miles steady + yoga, pilates or core |
| Tues | 5 X 2 mins run, 4 mins walk | 4 miles including 6 X 40 secs hard up hill with a relaxed run down (New Zealand Road?) | 6 miles including 4 X 2 minutes hard uphill with a relaxed run down. (New Zealand Road?) | 6 miles including 4 X 3 minutes hard uphill with a relaxed run down. (New Zealand Road?) | 6 miles including 5 X 3 minutes hard uphill with a relaxed run down. (New Zealand Road?) |
| Weds | 40 mins walk | 3 miles easy | 6 miles easy | 8 miles easy | 10 miles easy (possibly around the route)? |
| Thurs | 5 X 2 mins run, 4 mins walk | Warm up then 3 X 3 minute fast run, 2 mins walk | 10 miles including 6 X 1 minute (or 300m) fast, 1 minute (or 100m) slow. | 6 miles including 12 X 1 minute (or 300m) fast, 1 minute (or 100m) slow. | 6 miles including 16 X 1 minute (or 300m) fast, 1 minute (or 100m) slow. |
| Fri | yoga, pilates or core | yoga, pilates or core | yoga, pilates or core | yoga, pilates or core | yoga, pilates or core |
| Sat | walk/run parkrun | parkrun | parkrun | parkrun | parkrun |
| Sun | 5 X 2 mins run, 4 mins walk | 5 miles easy running | 6 miles progression run. Start easy and gradually increase the pace (on the Middlewood Way)? | 8 miles progression run. Start easy and gradually increase the pace (on the Middlewood Way)? | 10 miles progression run. Start easy and gradually increase the pace (on the Middlewood Way)? |
| wb 3/11 | |||||
| Mon | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | 3 miles easy + yoga, pilates or core |
| Tues | 5 X 3 mins run, 3 mins walk | Warm up then 5 X 2 mins fast running, 2 mins walking | 2 miles warm up, 8 X 400m fast with 200m roll-on (faster than a jog), 2 miles cool down | 2 miles warm up, 10 X 400m fast with 200m roll-on (faster than a jog), 2 miles cool down | 2 miles warm up, 12 X 400m fast with 200m roll-on (faster than a jog), 2 miles cool down |
| Weds | 30 mins walk + yoga, pilates or core | 3 miles easy + yoga, pilates or core | 4 miles steady + yoga, pilates or core | 5 miles steady + yoga, pilates or core | 6 miles steady + yoga, pilates or core |
| Thurs | 5 X 3 mins run, 3 mins walk | 5 miles easy running | 6 miles progression run | 8 miles progression run | 10 miles progression run |
| Fri | 30 mins walk + yoga, pilates or core | 2 miles easy + yoga, pilates or core | 3 miles easy + yoga, pilates or core | 4 miles easy + yoga, pilates or core | 5 miles easy + yoga, pilates or core |
| Sat | walk/run parkrun | parkrun | parkrun | parkrun | parkrun |
| Sun | 60 mins walk | 6 miles easy | 8 miles with first 3 steady, next three at your target race pace (24 minutes), last 2 easy | 10 miles with first 3 steady, next 3 at your target race pace (21 minutes), last four easy | 12 miles with first 4 steady, next four at your target race pace (24 minutes), last four easy |
| wb 10/11 | |||||
| Mon | 30 mins walk | 4 miles easy | 8 miles easy | 8 miles easy | 6 miles in the morning and 8 miles in the evening |
| Tues | 5 X 3 mins run, 3 mins walk | 1 mile easy then 3 X 800m (half a mile) fast running with 400m walk/jog between | Warm up then 3 X 1 mile faster than race pace (7:20 - 7:30) Cool down | Warm up then 4 X 1 mile faster than race pace (6:20 - 6:30). Cool down | 2 miles warm up then 6 X 1 mile faster than race pace (5:20 - 5:30). 1 mile cool down |
| Weds | 40 mins walk | 3 miles easy | 5 miles easy | 5 miles easy | 4 miles in the morning, 5 miles in the evening |
| Thurs | 5 X 3 mins run, 3 mins walk | 6 miles easy | 2 miles warm up then 3 miles at race pace (24 minutes) 1 mile cool down | 2 miles warm up then 4 miles at race pace (28 minutes) 1 mile cool down | 2 miles warm up then 5 miles at race pace (30 minutes) 1 mile cool down |
| Fri | 30 mins walk + pilates, yoga or core | 4 miles easy + pilates, yoga or core | 6 miles easy + pilates, yoga or core | 6 miles easy + pilates, yoga or core | 4 miles in the morning, 6 miles in the evening + pilates, yoga or core |
| Sat | walk/run parkrun | parkrun | parkrun | parkrun | parkrun |
| Sun | 60 mins walk | 6 miles easy | 8 miles easy | 10 miles easy | 14 miles easy |
| wb 17/11 | |||||
| Mon | Pilates, yoga or core | Pilates, yoga or core | Pilates, yoga or core | Pilates, yoga or core | 3 miles easy + pilates, yoga or core |
| Tues | 4 X run 5 minutes, walk 2 minutes | 1 mile easy then 4 X 800m (half a mile) fast running with 400m walk/jog between | 6 X 800m hard with 2 minute recoveries | 8 X 800m hard with 2 minute recoveries | 10 X 800m hard with 2 minute recoveries |
| Weds | Walk 40 mins | 4 miles easy | 6 miles easy | 6 miles easy | 6 miles in the morning, 6 miles in the evening |
| Thurs | 4 X 5 mins run, 2 mins walk | 4 miles in a hilly route with efforts up the hills | 6 miles on a hilly route with efforts up the hills | 8 miles on a hilly route with efforts up the hills | 10 miles with efforts up the hills (on the route)? |
| Fri | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core | Yoga, pilates or core |
| Sat | walk/run parkrun | parkrun | 3 miles easy | 3 miles easy | 4 miles easy |
| Sun | 4 X 5 mins run, 2 mins walk | 8 miles easy running | Race of approximately 5 - 6 miles. Preferably hilly (Famous Grouse)? | Race of approximately 5 - 6 miles. Preferably hilly (Famous Grouse)? | Race of approximately 5 - 6 miles. Preferably hilly (Famous Grouse)? |
| wb 24/11 | |||||
| Mon | 30 mins walk | 3 miles steady | 4 miles steady | 5 miles steady | 6 miles steady |
| Tues | 4 X 5 mins run, 2 mins walk | 6 miles easy | 2 miles warm up, 3 miles at race pace (24 minutes), 1 mile cool down | 2 miles warm up, 3 miles at race pace (21 minutes), 1 mile cool down | 2 miles warm up, 3 miles at race pace (18 minutes), 1 mile cool down |
| Weds | Walk 40 mins | 3 miles easy | 4 miles steady | 5 miles steady | 6 miles steady |
| Thurs | 3 X 7 minutes run, 3 minutes walk | Warm up then 6 X 1 minute fast, 2 minutes walk, Cool down | 6 miles including 6 X 1 minute (or 300m ) fast, 1 minute (or 100m) slow | 6 miles including 10 X 1 minute (or 300m ) fast, 1 minute (or 100m) slow | 6 miles including 10 X 1 minute (or 300m ) fast, 1 minute (or 100m) slow |
| Fri | REST | REST | REST | REST | REST |
| Sat | Walk /run a 10k Wesham 10k? | 10k race Wesham 10k? | 10k race - Wesham? | 10k race - Wesham? | 10k race - Wesham? |
| Sun | Walk 60 mins | 3 miles easy | 5 miles easy | 6 miles easy | 8 miles easy |
| wb 1/12 | |||||
| Mon | Walk 30 mins | 4 miles easy | 5 miles easy | 6 miles easy | 8 miles easy |
| Tues | 3 X 7 mins run, 3 mins walk | Warm up then 6 X 1 min fast running, 2 mins walk | 6 miles including 6 X 1 minute fast, 2 minutes slow | 6 miles including 6 X 1 minute fast, 2 minutes slow | 6 miles including 6 X 1 minute fast, 2 minutes slow |
| Weds | 30 mins walk | 3 miles easy | 4 miles easy | 4 miles easy | 4 miles in the morning and 4 miles in the evening |
| Thurs | 20 mins walk | 2 miles easy | 3 miles easy | 4 miles easy | 5 miles easy |
| Fri | REST | REST | REST | REST | 3 miles easy |
| Sat | Walk 20 mins | 2 miles easy | 3 miles easy | 3 miles easy | 3 miles easy |
| Sun | RACE | RACE | RACE | RACE | RACE |
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Written by Jackie Newton UKA Level 3 endurance coach
While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.