10K Clinic
Mon
Tues
Wed
Thurs
GR Group - 6 km Walk
Hills
Optional Xtraining
session
GR Group - Drills and
Speed
40mins GR Clinic
WEEK 2
Own Run - 5 mins
walk, 20 mins
GR Group - 6 km Walk
easy run, 1 min
Hills
walk, 10mins
Run.
16-May
Optional Xtraining
session
GR Group - Drills and
Speed
6km GR Clinic
WEEK 3
Own Run - 5 mins
walk, 20 mins
GR Group - 6 km Walk
easy run, 1 min
Hills
walk, 10mins
Run.
23-May
Optional Xtraining
session
GR Group - Drills and
Speed
45mins GR Clinic
WEEK 4
GR Group - 6 km Walk
Hills
Optional Xtraining
session
GR Group -1 mile test
6km GR Clinic
Own Run - 5 mins
walk, 20 mins
GR Group - 6 km Walk
easy run, 1 min
Hills
walk, 10mins
Run.
6-Jun
Optional Xtraining
session
GR Group - Drills and
Speed
50mins GR Clinic
GR Group - 40mins
Optional Xtraining
session
GR Group - Drills and
Speed
6km GR Clinic
Own Run - 30
mins easy run
GR Group - 8km
Optional Xtraining
session
GR Group -1 mile test
50mins GR Clinic
Own Run - 30
mins comfortable
run
GR Group - 8km
Optional Xtraining
session
GR Group - Drills and
Speed
6km GR Clinic
GR Group - 8km
Optional Xtraining
session
GR Group - Drills and
Speed
60mins GR Clinic
Own Run - 30
mins easy run
GR Group - 8km
Optional Xtraining
session
GR Group - Drills and
Speed
70mins GR Clinic
Own Run - 30
mins comfortable
run
GR Group - 40mins
Easy
Optional Xtraining
session
GR Group - Drills and
Speed
6km GR Clinic
GR Group - 8km
Optional Xtraining
session
GR Group - Drills and
Speed
8km GR Clinic
GR Group - 8km
Optional Xtraining
session
GR Group - Drills and
Speed
GR 10km or Taupo
10km
WEEK 1
Fri
Sat
Sun
9-May
30-May
WEEK 5
WEEK 6
13-Jun
WEEK 7
20-Jun
WEEK 8
27-Jun
WEEK 9
4-Jul
WEEK
10
11-Jul
WEEK
11
18-Jul
WEEK
12
25-Jul
WEEK
13
1-Aug
NOTES
Withthisprogramweareworkingonarunstrategytogetyouuptothestagewhereyoucanruna10kmnon-stopcomfortably.With2runswerecommendthatyourunthem
ata"comfortable"level,whilethe3rdsessionDrillsandSpeed)willstartbuildingthenextlevelofrunning.Onascaleof1to10(with10beingflatoutsprinHng)-youshould
feelatarounda5-6levelwiththe3rdrunaround6-7.Yourheartrategoalistoaverage145bpmand155-165bpmforthe3rdrun.