EMF 10K – 12 WEEK INTERMEDIATE TRAINING PLAN

This schedule is for you if you’re planning to invest a little more time and effort into your running training for EMF 10K. It generally includes 4 runs each week. Monday is an easy run day, Tuesday and Thursday include mixed pace interval running. Saturday is your base mileage day.

WEEK 1

mon

Run 20mins easy

tue

Run 20mins easy

wed

Rest

thu

30mins run easy

fri

Rest

sat

Run 40mins easy

sun

Rest

WEEK 2

mon

Run 20mins easy

tue

Run 25mins easy

wed

Rest

thu

Run 35mins easy

fri

Rest

sat

Run 40mins easy

sun

Rest

WEEK 3

mon

Run 30mins easy

tue

Jog 5mins easy, run 30mins Fartlek, jog 15mins easy

wed

Rest

thu

Run 45mins easy

fri

Rest

sat

Run 60mins easy

sun

Rest

WEEK 4

mon

Run 30mins easy

tue

Jog 5mins, run 10mins tempo, jog 5mins easy, run 5mins tempo, jog
5mins easy, run 5mins easy

wed

Rest

thu

Run 45mins easy

fri

Rest

sat

Run 65mins easy

sun

Rest

WEEK 5

mon

Run 35mins easy

tue

10mins easy run, (5mins tempo run, 90secs jog) x 4, 10mins easy run

wed

Rest

thu

15mins easy run, (1min hard, 1min easy jog) x 5, 15mins easy run

fri

Rest

sat

Rest

sun

Kilomathon 6.5K

WEEK 6

mon

Run 40mins easy

tue

Jog 5min, run 20min tempo, jog 10min

wed

Rest

thu

15mins easy run, (5mins hard run, 2mins jog ) x 3, 15mins easy run

fri

Rest

sat

Run 70min easy

sun

Rest

WEEK 7

mon

Run 40mins easy

tue

Run 10min easy, run 10mins steady, run 10min tempo, run 10mins
steady, run 10mins easy

wed

Rest

thu

Run 45mins easy

fri

Rest

sat

Run 80mins easy

sun

Rest

WEEK 8

mon

Run 30mins easy

tue

10mins easy run, (3mins tempo run, 2mins jog) x 4, 10mins easy run

wed

Rest

thu

Run 20mins easy

fri

Rest

sat

Run 80mins easy

sun

Rest

WEEK 9

mon

Run 40mins easy

tue

10mins easy run, (1min hard run, 1min jog, 2min hard run, 2min jog, 3min
hard run, 3mins jog) x 2, 10mins easy run

wed

Rest

thu

Run 15mins easy, run 15mins tempo, run 15mins easy

fri

Rest

sat

Run 10mins easy, 50mins steady, 10mins easy = 70mins

sun

Rest

WEEK 10

mon

Run 35mins easy

tue

Run 10mins easy, run 30mins fast, run 10mins easy

wed

Rest

thu

10mins easy run (1min fast, 2mins jog) x 8, 10mins easy run

fri

Rest

sat

Run 70mins easy

sun

Rest

WEEK 11

mon

Run 30mins easy

tue

10mins easy run, (5mins hard run, 5mins easy run) x 2, 10mins easy run

wed

Rest

thu

Run 30mins easy

fri

Rest

sat

Run 55mins easy

sun

Rest

WEEK 12

mon

Run 20mins easy

tue

10mins easy run, (1mins tempo run, 2mins jog) x 3, 10mins easy run

wed

Rest 

thu

Run 10mins easy

fri

Run 10mins easy

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