EMF 10K – 12 WEEK BEGINNERS TRAINING PLAN

This schedule is for you if you have done a little running before and are making the step up to 10k for the first time. Each week has 3 running sessions. You’ll start your programme by building up a mixture of walking and running and then gradually do more running. You’ll develop an understanding of different running speeds and your stamina to go the distance will increase as the weeks progress.

This is a strategy for many new runners and involves breaking up the race into periods of running then walking. For example, 8min run – 2min walk repeated.

WEEK 1

mon

Rest

tue

Run 15min easy

wed

Rest

thu

Walk 5min brisk, run 15min easy

fri

Rest

sat

Run 25min easy, walk 5min brisk

sun

Rest

WEEK 2

mon

Rest

tue

Walk 5min brisk, run 20min easy, walk 5min brisk

wed

Rest

thu

Run 15min easy

fri

Rest

sat

Run 25min easy

sun

Rest

WEEK 3

mon

Rest

tue

Run 20min easy

wed

Rest

thu

Run 20min easy, walk 5 min a bit faster, 5min walk

fri

Rest

sat

Run 30min easy

sun

Rest

WEEK 4

mon

Rest

tue

Run 20min easy

wed

Rest

thu

Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk

fri

Rest

sat

Run 35min easy

sun

Rest

WEEK 5

mon

Rest

tue

Run 20min easy

wed

Rest

thu

Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk

fri

Rest

sat

Rest

sun

Kilomathon 6.5K

WEEK 6

mon

Rest

tue

Run 25min easy

wed

Rest

thu

Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy

fri

Rest

sat

Run 45min easy

sun

Rest

WEEK 7

mon

Rest

tue

Run 25min easy

wed

Rest

thu

Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy

fri

Rest

sat

Run 50min easy

sun

Rest

WEEK 8

mon

Rest

tue

Run 30min easy

wed

Rest

thu

Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy

fri

Rest

sat

Run 55min easy

sun

Rest

WEEK 9

mon

Rest

tue

Run 30min easy

wed

Rest

thu

10min easy jog, (5mins tempo running, 3min walk/jog recovery) x4. Run 10mins easy

fri

Rest

sat

Run 60min easy

sun

Rest

WEEK 10

mon

Rest

tue

Run 25min easy

wed

Rest

thu

10min easy jog,Hill: 8x30secs up hill, jog/walk down to recover. Run 10mins easy

fri

Rest

sat

Run 60min easy

sun

Rest

WEEK 11

mon

Rest

tue

Run 20min easy

wed

Rest

thu

10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. Run 10mins easy

fri

Rest

sat

Run 55min easy

sun

Rest

WEEK 12

mon

Rest

tue

Run 15min easy

wed

10min easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running

thu

Rest

fri

Rest or 10min easy run

sat

EMF 10k

sun

Well deserved rest!

Easy or recovery runs

During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.

Steady runs

These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.

Tempo Runs

Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually.

Fartlek

Fartlek means “speed play” in Swedish. Fartlek runs are when you mix periods of fast running with periods of slower running.  They are a less structured form of interval training because the fast and slow parts are not predefined.

Pace Runs

Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. They help build pace judgement and even paced running. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.

Repetition/Interval training (8×800)

Repetition or interval training are a feature of schedules where you are really committed to improving and bringing the best out of yourself whatever your standard. You do not have to be an elite or even good club standard runner to run the advanced schedules. Rather you have probably a background of a few years of training fairly hard at any distance from 10k up to marathon and understand how faster paced running or running “out of your comfort zone” once a week has helped you improve.

Interval or repetition running, are efforts run at faster than your planned marathon race pace. Impossible to give more than general guidance as it is such an individual area and depends a lot on where you are starting from and what your goal is and is usually best done under guidance from a group environment or a coach or experienced personal trainer. 4x 800 is one example which can build to 8x 800 as the schedule progresses. You run the 800 metres or whatever the chosen distance is at the faster pace. Then walk or jog 400metres very easily before repeating the faster distance again etc. For marathon training long intervals of at least 800m or longer (1000m or even a mile) are acknowledged to be most beneficial.

Hill Repeats

These are a variation on repetitions on the flat. They are a great variation with a similar benefit of building leg strength. Find an incline of approx 4-600 metres or one that will take about 2 minutes. Run hard up the hill and slightly over the crest, turn around and jog slowly down the hill before repeating the run up again etc