Training & advice

Twelve week schedule to break 60 minutes for 10k

You've done a 5k and may have done one or more 10k's before. You have chosen to challenge yourself, maybe it's to get more sponsorship or just for a personal challenge.

Run England have training support groups across the country with friendly trained leaders who specialise in helping people just like you.

You don't have to do this alone!

But you might like to, so here is a programme that will help you focus on the best areas to guarantee improvement.

But of course it gets harder when you have a target, your no longer just running you're TRAINING

You'll need some way of knowing how far you have run eg track, a known mile or km route, Garmin Sat Nav, web based run measure.

This will ensure you are working to your new aim pace and not doing 12 weeks of guesswork.

There are 3 key runs a week that you can fit around your own lifestyle plus an optional speedy session

Each session has it's own focus,

Conversation pace for 'time on your feet 'so that gradually the distance feels very comfortable

Moderate or steady pace (slower than you did your last 10k) and incorporating some hills for a shorter time to build your strength and confidence

New aim 10 k pace shorter sessions to increase your running efficiency and target a new race pace.

This is when you need to be able to know how far or fast you're running (see above notes)

Optional 2^nd speedy session These should be a bit quicker than 10k pace to really hone that speed and make race pace a doddle!

These paces are your own and no one else's. You decide what they are for you based on your previous times.

You'll also see that every session has a warm up and cool down that will clock up a few extra miles.

Remember stretching should be dynamic before the sessions and static afterwards. Remember to stretch after every session.

Take a recovery or easier day between your harder run sessions eg walk, cross training, swimming, yoga, pilates or just put your feet up.

Don't be tempted to do more than we suggest, if it feels easy then just up the pace a tiny bit and you'll feel the difference.

Listen to your body and don't be afraid to lose a session or two for the longer goal of your event and PB.

By Peg Wiseman L3 Endurance coach.

Week	Moderate or steady pace	New aim 10k pace My new pace is: 5 min easy to steady warm up and 5 min easy cool down every session	2^nd optional speedy session 5 min easy to steady warm up and 5 min easy cool down every session	Easy conversation pace	Total
1	3 min easy warm up, then 10 mins steady, 3 mins easy, 3 times through; 3 min cool down	3x 1 km with 2 min jog between	6 x 1 min quicker With 1 min easy recovery between.	A regular 60-90 min run at your conversation pace	60-70 mins
2	45 min steady with first and final 5 mins easy	2 x 1 mile with 2 min jog between	30 min run with quicker pick- ups as you feel, easy pace recovery	60-90 min easy run	80 mins
3	45 min as week 2	4 x 1 km with 2 min jog between	30 min run with 8 x 1 min quicker efforts and easy 1 min between	60-90 min easy run	85 mins
4	45 min as week 1	5 x 800m with 1 min jog recovery	30sec quick 30 sec easy 60 sec quick 60 sec easy x6	60-90 min easy run	95 mins
5	45min as week 2	3 x 1km with 90 sec recovery	30 min As week 2	60-90 min easy run	Pull back week 85 mins
6	45min as week 1	2 x 1 mile with 90 sec recovery	As week 3 but 10 efforts	60-90 min easy run	115 mins
7	50 min start easy then hold steady pace to end	4 x 1km with 90 sec recovery	30 min As week 4	60-90 min easy run	120 mins
8	50 min as week 7	5 x 800m with 90 sec recovery	30 min As week 2	60-90 min easy run	125 mins
9	55 min easy to steady	3 x 1km with 1 min recovery	As week 3 but 12 efforts	60-90 min easy run	Pull back week 110 mins
10	45min easy to steady	3 x 1 mile with 90 sec recovery	30 min As week 4	60-90 min easy run	130 mins
11	45 min steady	5 x 500m with 1 min recovery	30 min As week 1	45 min easy run	Easing down 90 mins
12	Mon or Tues 30 mins steady run	Weds or Thurs 16 x 40 second quick with 20 second recovery jog	No 2^nd speed this week	Fri and Sat REST	Sunday Your Run 10 k

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