EAST LONDON RUNNERS

Training Schedules

8 week 10k schedule

This is based on 3 days running per week with 1 day cross training for a 45-55 minute 10k

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Week 1	Rest	2m easy, then 4x400m, with 400m or 3 min jog recovery, then 2m easy	Rest	cross-train Swim, Circuits, Cycle etc	Rest	2-2.5 miles easy, 2m faster, jog 2 miles to complete	2-3 m easy
Week 2	Rest	2m easy, then 4x600m or 2 mins with 400m or 3 min jog recovery, then 2m easy to finish	Rest	cross-train Swim, Circuits, Cycle etc	Rest	15 mins easy, 15 mins fast, 2m controlled jog to complete	3-4m easy
Week 3	Rest	2-2.5m easy, then 4x800m or 3 mins, with 400m or 3-4 min jog recovery, then 2m easy to complete	Rest	cross-train Swim, Circuits Cycle etc	Rest	30-40 mins relaxed but include hills in session	4-6m easy
Week 4	Rest	2m easy, then 8x400m or 70-80 secs with 400m or 3 min recovery then 2m easy	Rest	Cross-train	Rest	5m, first half at 70%, second at 85%	5-7m easy
Week 5	Rest	2m easy, then 8 x 500m or 90-100 secs with 400m or 3 min recovery, then 2m easy	Rest	Cross-train	Rest	35-45 mins fartlek with varied efforts and recovery	6-7m easy
Week 6	Rest	2-2.5m easy, then 5x800m or 3 mins with 400m or 3 mins recovery, 2-2.5m easy	Rest	Cross-train	Rest	6-7.5m gradual acceleration in 2.5 miles segments i.e. 70%, 80%, 90%	7-8m easy
Week 7	Rest	Rest 2-3m easy, then 10x400m or 70-80 secs, then 400m or 2-3 mins recovery then 2-3 m easy	Rest	Cross-train	Rest	Warm-up, then 4x1m or 5.5-6min with 3-4 min recovery	7-9m easy
Week 8	Rest	2-3m easy, then 5x500m or 90-100 secs with 400m or 2-3min recovery, then 2-3m easy	Rest	4-5m easy	Rest	Rest	RACE