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10K Run Training Plan

SEVEN WEEK TRAINING PROGRAM

Do a few easy stretches before every workout

1st week
Mondayrest
Tuesday4-5kms easy run
WednesdayLight/ easy warm up exercises, loosening and stretching exercises abdomen exercises (core)
Thursday5km relaxed run
FridayWarm up around 1km. 5x150mts repeats, medium pace, walk/jog back after every repeat. Limber down - 1km
SaturdayRest
Sunday5km relaxed run
2nd Week
Mondayrest
Tuesday5kms relaxed run
Wednesdaywarm up and exercises
Thursdaywarm up 1km. 2-3 strides around 30mts. 2x800 run (repeats) with 400mts walk/jog rest in between. Limber down around 1km.
Fridayrelaxed run 4-5kms
Saturdayrest
Sundaywarm up around 1km.2-3 strides around 30mts. 2x800mts with 400mts walk/jog rest in between the repeats. Limber down 1km
3rd Week
Mondayrest
Tuesday relaxed run 6kms
Wednesday warm up and exercises
Thursday warm up 1km. 3 strides x 40mts. 5-6 x 200mts around 60% pace with 200mts walk/jog rest in between. Limber down around 1km.
Friday easy and relaxed run 5-6kms
Saturday rest
Sunday warm up 1km. 3strides x 40mts, 2x 1,000mts repeats (60-70% speed) with 600mts walk/jog rest in between. Limber down around 1km.
4th Week
Mondayrest
Tuesday 8kms relaxed run
Wednesday warm up and exercises
Thursday warm up around 1km. 3 strides x 30mts, 4x800mts repeats (70% speed) with 600mts walk/jog rest in between. Limber down 1km.
Friday relaxed run 5kms
Saturday rest
Sundaywarm up around 1km. 3 strides x 40mts. 5kms fast running around 80% speed. Limber down-1km.
5th Week
Mondayrest
Tuesday 9kms relaxed run
Wednesday warm up and exercises.
Thursday warm up around1km. 3 strides x 30mts, 10x 300mts (65% speed) with 100mts walk/jog rest in between. Limber down 1km.
Friday relaxed run 5kms
Saturday rest
Sunday warm up 1km. 2-3 strides of 30mts, 2x 2000mts (fast around 75-80% speed) with 6 minutes rest in between. Limber down 1km
6th Week
Mondayrest
Tuesday 12km relaxed run
Wednesday warm up and exercises
Thursday warm up 1km. 2-3 strides x 30mts. 10-12 strides x 150mts. Wind sprints ( gradually pick up speed up to 70-75% speed by the time you finish) walk/jog back. Cool down around 1km
Friday relaxed run around 7-8kms
Saturday rest
Sunday warm up 1km. 2-3 x 30mts strides, 5kms fast running (80-85% speed). Limber down around 1 km.
7th Week
Mondayrest
Tuesday easy run around 9kms
Wednesday warm up and exercises
Thursday warm up around 1km. 10x 120mts wind sprints.
Friday relaxed run around 3-4kms and stretches
Saturday rest
Sundayrace (warm up well)

- By Savio D 'Souza

Disclaimer: You are advised to take the suggestion of a professional trainer who will advice you depending on your health and medical condition. The above are only advisory.

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