Tasks:Trainingplan:10km<40'
Readthisfirst!
1
Nurek
afewsecondsago
Avoid2consecutiverestdays.E.g.runonTuesday,Wednesday,Thursday,
Saturday,Sunday.
Notes:
Thisisa12-weekprogramforthosewhowantstofinish10krunbelow40minutes.
Thereare5runsperweek.Ifyoudon'thaveatimeforalltrainingsyoucan
sometimemissT2fromyourplan.
Youshouldstretch/rollyourmusclesaftereveryrun.
Doastrenght/coretrainingatleast2timesperweek.
Definitions:
Zone1run-easy,comfortablerun.Duringthisintensityyoushouldbeabletotalk
withotherperson.
50-60%ofyourHRmax
Zone2run-60-70%ofyourHRmax
Temporunpaceisinsquarebrackets,e.g.[5:05-5:00'/km]meansthatyoushould
runspecificdistanseortimewithpacebetween5:05and5:00'/km.
Zone3run-70-80%ofyourHRmax
Zone4run-80-90%ofyourHRmax
Uphillrun-findaplacewithroadgoinguphill.Runuphill100mstrongandsteady
pace(highintensity).Turnaroundandrunback(verylightly/easy)tothe"start
point".
Passivecross-traininginforestorothervariedterrain.Runshouldbecomfortable.
Don'ttrytosustainpacewhenrunuphill.
Activecross-starteasyandincreaseintensityduringtime.Attheendofactive
crossyoushouldbereallytired.Thebestideaistorunthistypeofcrossonaloop
(around1-2km).Everylapshouldbeatleastfewsecondsfasterthanpreviousone.
Strides100m/100m.1repetitionis:
100metersfast/100meterseasy
Fastbutnotsprint.Concentrateonruntechnique.Don'tlandonyourheel.
Tasksnamesconsists:
W#-numberofweekstoyourrace(numbergoesfrom12to1-#1isyourRACE
WEEK.Thiswayyoucaneasiercalculateinwhichplaceoftrainingplanareyou
today)
T#-numberoftraininginaweek(from1to4ifyouhave4runsperweek)
exercisedescription
W12T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W12T2:Zone1run5km+Zone3run8-10km(4:25-4:20'/km)+
Zone1run2km
W12T3:Zone1run16-18km
W12T4:Zone2run10-12km+10uphillruns(100m/100m)+
Zone1run1-2km
W12T5:Zone1run5km+Zone3run8-10km(4:25-4:20'/km)+
Zone1run2km
W11T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W11T2:Zone1run5km+Zone3run8-10km(4:25-4:20'/km)+
Zone1run2km
W11T3:Zone1run16-18km
W11T4:Zone2run10-12km+7uphillruns(150m/150m)+Zone
1run1-2km
W11T5:Zone1run4km+Zone3run10-12km(4:25-4:20'/km)
+Zone1run2km
W10T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W10T2:Zone1run5km+Zone3run8-10km(4:25-4:20'/km)+
Zone1run2km
W10T3:Zone1run16-18km
W10T4:Zone2run10-12km+7uphillruns(150m/150m)+Zone
1run1-2km
W10T5:Zone1run4km+Zone3run10-12km(4:25-4:20'/km)
+Zone1run2km
W9T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W9T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W9T3:Zone1run16-18km
W9T4:Zone2run10-12km+7uphillruns(150m/150m)+Zone
1run1-2km
W9T5:Zone1run4km+Zone3run10-12km(4:20-4:15'/km)+
Zone1run2km
W8T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W8T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W8T3:Zone1run16-18km
W8T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W8T5:Zone1run5km+Zone4run2x4km(4:10-4:05'/km)/
easyrun8-10'+Zone1run2km
1
Nurek
afewsecondsago
Atfirstrun5kminZone1
Thenruntwice4kmdistance(pace4:10-4:05'/km)with8-10'ofeasyrunbetween
repetitions
Cooldown-easyrun2km
W7T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W7T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W7T3:Zone1run16-18km
W7T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W7T5:Zone1run5km+Zone4run2x4km(4:10-4:05'/km)/
easyrun8-10'+Zone1run2km
W6T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W6T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W6T3:Zone1run16-18km
W6T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W6T5:Zone1run5km+Zone4run3x3km(4:05-4:00'/km)/
easyrun8-10'+Zone1run2km
1
Nurek
afewsecondsago
Atfirstrun5kminZone1
Thenrunthreetimes3kmdistance(pace4:05-4:00'/km)with8-10'ofeasyrun
betweenrepetitions
Cooldown-easyrun2km
W5T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W5T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W5T3:Zone1run16-18km
W5T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W5T5:Zone1run5km+Zone4run7-8x1km(4:00-3:55'/km)/
easyrun4'+Zone1run2km
1
Nurek
afewsecondsago
Trytorunlasttwo1kmalittlebitfaster.
W4T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W4T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W4T3:Zone1run16-18km
W4T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W4T5:Zone1run5km+Zone4/5run4-5x1km(3:55-3:50'/km)
/easyrun4'+Zone1run2km
1
Nurek
afewsecondsago
Trytorunlast1kmalittlebitfaster.
W3T1:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W3T2:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W3T3:Zone2run6km+5x1'/easyrun2'+Zone1run1km
1
Nurek
afewsecondsago
Atfirstrun6kminZone2.
Thenrepeat5times->runfastfor1minute,runslowfor2minutes
Cooldown-easyrun1km.
W3T4(Preraceworkout):Zone1run5km+5strides
(100m/100m)+Zone1run1km
W3T5:TEST-5km(min.19:05-19:15)
1
Nurek
afewsecondsago
Starton5k.Youcanfindaraceordoitonyourown:
Warmup-Easyrun10'
Restforawhile
Run5kwithavgpace3:50'/km
Youshouldfinishwithtime19:05-19:15.Ifitwastoofastforyouandyourtimeatfinish
linewasworse,thenyouhavetorepeattrainingsfromweek4(W4)fornext2-3
consecutiveweeksandtryTESTonemoretime.
W2T1:Zone2run12-15km
W2T2:Zone1run5km+Zone3run8-10km(4:20-4:15'/km)+
Zone1run2km
W2T3:Zone1run16-18km
W2T4:Zone2run10-12km+10uphillruns(150m/150m)+Zone
1run1-2km
W2T5:Zone1run5km+Zone4run7-8x1km(4:00-3:55'/km)/
easyrun4'+Zone1run2km
1
Nurek
afewsecondsago
Trytorunlasttwo1kmalittlebitfaster.
W1T1:Zone2run12-14km+10strides(100m/100m)+Zone1
run1km
W1T2:Zone2run10-12km+10strides(100m/100m)+Zone1
run1km
W1T3:Zone2run6km+5x1'/easyrun2'+Zone1run1km
1
Nurek
afewsecondsago
Atfirstrun6kminZone2.
Thenrepeat5times->runfastfor1minute,runslowfor2minutes
Cooldown-easyrun1km.
W1T4(Preraceworkout):Zone1run5km+5strides
(100m/100m)+Zone1run1km
W1T5:RACEDAY10km
1
Nurek
afewsecondsago
Warmup,restforawhileandhavefun.:)
Runwithpacearound4:05-4:00.Trytoaccerateonlastfewkilometersanddoastrong,
fastfinish!