Tried and trusted; a basic 8 weeks to a 10K race
You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for a best-possible time, you can add a two- to four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background. Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.
Like many others, I decided to take up running as a new years resolution. I've started ok but have been searching for a programme to take me up to a 10km run in June. (Lots of time, I hope!)
I came across this 8 week programme, training three times a week which looks do-able. I have a question though - and it's probably a really dumb question, so I apologise in advance!
What does the 'M' stand for? eg. "2M easy" or "2-2.5M easy"....Does it mean miles? (I got confused because the other distances are in metres, and it's for a 10km race) and I did think it could mean minutes, but then there is reference to 'mins' and it doesn't seem nearly hard enough either!
M means milesMins means minutesm means metreskm or k means kilometre(s)
If you're looking for a good 10k in June, the Datchet Dashers are holding their Dorney Dash 10k at Dorney lake, near Windsor - it's FLAT and FAST
Runners World link: www.runnersworld.co.uk/dorneydash
I have just completed the Great South Run and really enjoyed it my aim was to get in under 1hr 30 mins and did a 1hr 28min so was very happy. i am about going to do a 10k in January and have been trying for some time to break the 50 min barrier. I know I need to do some speed work but need the simplest method known to man/woman or I won't have the will power to keep doing it every week. Any suggestions?Thanks!
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