Couch to 10K Training Plan
Week 10
13th March —19th March 2017
It’s less than a month until race day now, but you’re nearly there with the distance! The extent of
training has increased this week to keep up with the distance, but you’ll still find plenty of time to rest
and recuperate.
If you took part in a parkrun last week we hope you enjoyed it, although there isn’t a dedicated 5K run
this week they do run every Saturday, but remember to give yourself rest days.
We hope to see lots of you on Wednesday at the Race Ready Evening at Central Health, 70
Nottingham Road, Spondon, DE21 7NL, from 5-8pm.
Week 9: 13th – 19th March
If you were able to complete your 3.1 mile / 5km continuous run last week, then big congratulations,
you’ve reached a significant milestone. Plus, the other good news is that most people find that building
on from 5k to 10k is much easier than getting from zero to 5k.
The volume of training increases by another increment this week. The small amount of ‘speed work’ is
back after a week’s break, and we continue to push the amount of running in the longest session – session 3.
Completing the final session of the week means that you’ll cover 6 miles in total. So, if you can do that,
you can be confident that you can complete the race next month as that’s only ¼ mile further. We
told you getting from 5k to 10k was easier than what you’ve done so far.
Make sure that you continue to look after yourself though. Ensure you keep doing regular strength
exercises and stretching as we described in earlier weeks.
If you have any questions about our training plan, or your training in general, don’t forget our coach,
Andy, will be available at the race ready clinic this Wednesday (15th March) from 5-8pm.
We will also be holding a 5K training run this Sunday (19th) from Derby Arena at 9am organised with
Jog Derbyshire and students from the Sport Management course at the University of Derby. Please
see our Facebook page (www.facebook.com/Derby10KSportingFutures) for more information on this,
and to register your interest please email [email protected].
Couch to 10K Training Plan
Week 8
13th March —19th March 2017
Week 9 Recommended Training Sessions
Session
Warm Up
Main Session
Cool Down
1
5 minutes
brisk walking
Run 5 mins, walk 2 mins
5 minutes walking, gradually
reducing pace
Run 15 mins with fast finish,
walk 2 mins: twice
Total
Time
56 mins
Run 5 mins
2
3
5 minutes
brisk walking
Run 5 mins, walk 2 mins
½ mile (800m)
minutes brisk
walking
Run ½ mile (800m), walk ¼
mile (400m)
Run 15 mins, walk 2 mins:
twice
Run 3 miles (4.8k), walk ¼ mile
(400m)
5 minutes walking, gradually
reducing pace
51 mins
½ mile (800m)
minutes brisk
walking, gradually
reducing pace
6 miles
Run 1 mile (1600m), walk ¼
mile (400m)
Total running distance = 4.5
Speed Work
Similar to weeks 7 and 8, speed work is included in Session 1. In the 15-minute running segments, run
at a pace that is comfortable for you for the first 12 minutes and then push harder for the last 3
minutes. However, only do this if you feel able and are not carrying any injury niggles.