I had cause to dig out an old training plan this morning. Someone over on Threads mentioned his training for a sub-60 10km, and I wanted to compare that to the training I did back in 2015. It’s been a long time since I built up to that kind of pace, but I have referred to that program a few times now, and it gets harder to track it down in my old Gmail account.
So, for ease of reference, and possible future use, this was the program (the objective was achieved in case you’re interested!)
Hi Gary,
Firstly you will need to do a little ‘research’ for yourself as there will be a time when you need a straight 1 km run for your interval training.
So for the following 1 km distances this is what I would like you to do to build your speed and strength up, as well as your aerobic ability.
Week 1 –
Session 1 & 3
1km splits at a 6.00min/km with a 1 minute rest X 5 (Max HR 165)
1km splits at a 5.00min/km with a 1 minute rest X 3 (Max HR 185)
Session 2 – Long Run – 5km – CP (comfortable pace); not below 155 BPM, or above 175
Week 2
Session 1 & 3
1km splits at a 6:00min/km with a 1 minute rest X 6 (Max HR 165)
1km splits at a 5:00min/km with a 1 minute rest X 4 (Max HR 185)
Session 2 – Long Run – 6km CP; not below 155 BPM, or above 175
Week 3
Session 1 & 3
1km splits at a 6:00min/km with a 1 minute rest X 7 (Max HR 165)
1km splits at a 5:00min/km with a 1 minute rest X 4 (Max HR 185)
Session 2 – Long Run – 8km CP; not below 155 BPM, or above 175
Week 4
Session 1
1km splits at a 6:00min/km with a 1 minute rest X 8 (Max HR 165)
1km splits at a 5:00min/km with a 1 minute rest X 5 (Max HR 185)
Session 2 – Long Run – 6km CP; not below 155 BPM, or above 175
Week 5
Session 1
1km splits at a 6:00min/km with a 1 minute rest X 8 (Max HR 165)
1km splits at a 4:45min/km with a 1 minute rest X 3 (Max HR 185)
Session 2 – 5km Time Trial – BEST PACE
Week 6
Session 1 & 3
1km splits at a 6:00min/km with a 1 minute rest X 8 (Max HR 165)
1km splits at a 4:45min/km with a 1 minute rest X 4 (Max HR 185)
Session 2 – Long Run – 7km CP; not below 155 BPM, or above 175
Week 7
Session 1 & 3
1km splits at a 6:00min/km with a 1 minute rest X 9 (Max HR 165)
1km splits at a 4:45min/km with a 1 minute rest X 5 (Max HR 185)
Session 2 – Long Run 8km CP; not below 155 BPM, or above 175
Week 8
Session 1 & 3
1km splits at a 5.45min/km with a 1 minute rest X 4 (Max HR 165)
1km splits at a 4.30min/km with a 1 minute rest X 4 (Max HR 185)
Session 2 – Long Run – 10km Tim Trial – Sub 60 minutes
Gary this is ALL YOU NEED TO DO
Notes for the sessions:-
The interval runs, the following will happen, you WILL tire!!!!
The goal here is to focus on your time/km, but DO NOT WORRYif you don’t achieve it, the focus here is the limited rest between sets!!!!! – ONLY ONE MINUTE – e.g. session 1 says 6.00min/km, and on the second set you do 6.15, that’s ok – focus on the minute rest and try your best!
The endurance run is governed by how you feel, and if you have the luxury of a HRM, your goal for the 10km is to build a solid foundation, NOT to do a great time
Gary, enjoy the training, you know you can email or message me, even call, that’ll be a novelty in this cyber world we live in 🙂
One final word – In my experience were people fail, is when they don’t fuel correctly and don’t stretch properly – My advice is to make sure you are eating correctly, and that you follow a great routine with stretching AND maybe (cost permitting) have regular massage.