10K in 12 Weeks Training Plan

I have adapted Garmin’s Level 1 10K race plan. I’m not quite Level 1, but nor am I Level 2 and I can’t really commit the time for that one either. I’m sure I’ll tweak this plan as I continue but at the moment I’m enjoying it!

Week 1

Day 1 – Rest day

Day 2 – Intervals

Warm up 5 minutes. Run easy, Z2, 5 minutes. Run/shuffle Z2, 5 minutes. Repeat 3 times. Cool down (5-10 minutes). Stretch

Day 3 – Cross training

30 minutes. Stretch. 

Day 4 – Intervals

Warm up 5 minutes. Run easy, Z2, 5 minutes. Run/shuffle Z2, 5 minutes. Repeat 3 times. Cool down (5-10 minutes). Stretch

Day 5 – Rest day

Day 6 – Bike ride (Climbing at the Foundry)

45 minutes. Stretch

Day 7 – Intervals

Warm up 5 mins. Run easy, Z2, 5 minutes. Walk (or run/shuffle), Z2, 5 minutes. Repeat 3 times. Cool down (5- 10 min). Stretch

Week 2

Day 1 – Cross training

30 minutes. Stretch

Day 2 – Intervals

Warm up 5 mins. Run easy, Z2, 5 minutes. Walk (or run/shuffle), Z2, 5 minutes. Repeat 3 times. Cool down (5- 10 min). Stretch

Day 3 – Cross training/rest day

30 minutes. Stretch

Day 4 – Intervals

Run/shuffle Z2, 5 minutes. Run easy, Z2, 10 minutes. Repeat 2 (or 3) times. Cool down, 5-10 minutes. Stretch.

Day 5 – Rest Day

Day 6 – Easy Run

Run z2, 60 minutes. Cool down, 5-10 minutes. Stretch

Day 7 – Intervals

 Run easy, Z2, 7 minutes. Walk, Z2, 3 minutes. Repeat 3 (or 4) times. Cool down (5- 10 min). Stretch

Week 3

Day 1 – Rest Day

Day 2 – Recovery Run

Easy run, Z2 35 minutes. Cool down, 5-10 minutes. Stretch

Day 3 – Cross training

40 minutes. Stretch

Day 4 – Intervals

Warm up, 15 minutes. Run, Z4, 2 minutes. Run/Shuffle Z2, 2 minutes. Repeat 3 times. Cool down, 15 minutes.  Stretch

Day 5 – Rest day

Day 6 – Bike ride

60 minutes. Stretch.

Day 7 – Recovery Run

Run, Z2, 25 minutes. Cool down, 5-10 minutes. Stretch

Week 4

Day 1 – Cross training

40 minutes. Stretch

Day 2 – Rest day

Day 3 – Recovery Run

Run, Z2, 25 minutes on hilly terrain. Cool down, 5-10 minutes. Stretch

Day 4 – Cross training

30 minutes. Stretch

Day 5 – Rest day

Day 6 – Run 5k (race pace)

Day 7 – Recovery run

Run, Z2, 30 minutes. Cool down 5-10 minutes. Stretch

Week 5

Day 1 – Rest day

Day 2 – Cross training

30 minutes. Stretch

Day 3 – Intervals

Warm up, 15 minutes. Run, Z4, 2 minutes. Run/Shuffle Z2, 1 minute. Repeat 6 times. Cool down, 15 minutes.  Stretch

Day 4 – Rest day

Day 5 – Cross training

40 minutes. Stretch.

Day 6 – Hill run

Run, Z3, 25 minutes on hilly terrain. Push on the hills. Cool down, 5-10 minutes. Stretch.

Day 7 – Long run

Run, Z2, 60 minutes. Easy effort. Cool down, 5-10 minutes.  Stretch.

Week 6

Day 1 – Rest day

Day 2 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 3 – Cross training

40 minutes. Stretch

Day 4 – Recovery run

Run, Z2, 35 minutes. Cool down, 5-10 minutes. Stretch.

Day 5 – Rest day

Day 6 – Optional rest day

Day 7 – Long run

Run, Z2, 1 hour 15 minutes. Cool down, 5-10 minutes. Stretch.

Week 7

Day – Rest day

Day 2 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 3 – Cross training

40 minutes. Stretch

Day 4 – Rest day

Day 5 – Intervals

Warm up, 10 minutes. Run, Z4, 1 minute. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 6 – Run 5k (race pace)

Day 7 – Long run

Run, Z2, 40 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Week 8

Day 1 – Rest day

Day 2 – Cross training

30 minutes. Stretch.

Day 3 – Intervals

Warm up, Z2, 10 minutes. Run, Z4, 10 minutes. Run, Z2, 10 minutes. Cool down, 5-10 minutes. Stretch.

Day 4 – Rest day

Day 5 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch. 

Day 6 – Bike ride

60 minutes. stretch

Day 7 – Long run

Run, Z2, 60 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Week 9

Day 1 – Rest day

Day 2 – Cross training

60 minutes. Stretch.

Day 3 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 4 – Rest day

Day 5 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 6 – Cross training

60 minutes. Stretch.

Day 7 – Long run

Run, Z2, 60 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Week 10

Day 1 – Rest day

Day 2 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 3 – Rest day

Day 4 – Recovery run

Run, Z2, 40 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Day 5 – Rest day

Day 6 – Run 5k (race pace)

Day 7 – Long run

Run, Z2, 45 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Week 11

Day 1 – Rest day

Day 2 – Cross training

60 minutes. Stretch

Day 3 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 4 – Rest day

Day 5 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 6 – Rest day

Day 7 – Long run

Run, Z2, 50 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Week 12

Day 1 – Rest day

Day 2 – Intervals

Warm up, 10 minutes. Run, Z4, 2 minutes. Recovery jog, Z2, 1 minute. Repeat 6 times. Cool down, 10 minutes. Stretch.

Day 3 – Rest day

Day 4 – Recovery run 

Run, Z2, 30 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Day 5 – Rest day

Day 6 – Recovery run 

Run, Z2, 20 minutes. Easy effort. Cool down, 5-10 minutes. Stretch.

Day 7 – Run 10k Long run

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5 thoughts on “10K in 12 Weeks Training Plan

  1. Pingback: Janathon Day 18 – ‘Recovery’ Run | Work Hard, Think Hard and Train Harder

  2. Pingback: Janathon Day 14: A rubbish training run | Work Hard, Think Hard and Train Harder

  3. Pingback: Janathon Day 13: Interval Training in the Wet | Work Hard, Think Hard and Train Harder

  4. Pingback: Janathon Day 8: Bouldering at the Foundry | Work Hard, Think Hard and Train Harder

  5. Pingback: Janathon Day 6: Day 4 of my 10k Training Plan & Muay Thai | Work Hard, Think Hard and Train Harder

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