6 week – 10k training plan

With 6 weeks to go until the Great Women’s 10k I’ve entered, I decided it would be a good idea to get a training plan together.

I managed to run 10k in 48:19 minutes at the Loch Katrine 10k in the middle of March, and maybe if I train with more intervals / threshold runs I can get my fitness up ahead of the 4th June.

My PB is 44:14 from way back in 2011 at the Women’s 10k – after my first official marathon – I doubt I’ll get near that time, but we’ll see. It’ll all be determined by my heart rate on the day. (Here’s a post I did at the time – How to run faster – maybe I should read it!! – but the update to it is that I run to Heart Rate now – not pace).

I use the Garmin Training Plans on Garmin Connect, and then I tweak them in the Calendar to suit myself and my dates. I’ve selected a 12 week heart rate plan, which I’ll do the last 6 weeks of, as below… I’ll also continue my monthly goal of 100 miles a month.

My main issue with training like this is that i don’t particularly like running fast / working hard (ha!) – so if I don’t want to face an interval session – I’ll just do an easy run instead. We’ll see how I get on. (But I’ll be honest and say that I just don’t get the point in running fast / hard! I might just prefer a social / easy run.)

For another good training plan generator if you don’t have Garmin – use the Runner’s World Smart Coach here.

Here are my heart rate zones and my week to week training (which are accessible via on my calendar on Garmin Connect now).

My Heart Rate Zones –
Z1 – <110 Very Easy
Z2 – 111 – 129 Easy
Z3 – 130 – 147 Easy to Aerobic
Z4 – 148 – 168 Aerobic to Anaerobic
Z5 – 169+ Anaerobic

4-5 runs a week – 1-3 easy runs incl 1 long run, 2-3 interval / threshold runs

Wk17Mon 24: 6.3M easy Z3
Tue: 64 min Intervals
10 min warm up, 4 x 6 min Z4, 3 min Z4 fast, 2 min recovery, 10 min cool down
Wed: Rest
Thu: 55 min Threshold
15 min warm up, 15 min Z4, 15 min Z2 easy, 10 min cool down
Fri: 44 min Intervals
10 min warm up, 8 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Sat: Rest
Sun: 80 min easy Z3 / 9 miles
Approx 33 miles

Wk18
Mon 1: 6M easy Z3 (or swap run from Sunday).
Tue: Rest
Wed: 47 min Intervals
10 min warm up, (4 x 2 min Z4, 1 min Z2), 3 min recovery, (4 x 2 min Z4, 1 min Z2), 10 min cool down
Thu: 50 min run easy Z3 / 5-6 miles
Fri: Rest
Sat: 62 min Intervals
10 min warm up, 2 miles Z4, recovery 10 mins, 2 miles Z4, 10 min recovery
Sun: 90 min easy Z3 / 10 miles
Approx 33 miles

Wk19
Mon 8: 55 min Threshold
15 min warm up, 15 min Z4, 15 min Z2 easy, 10 min cool down
Tue: 35 min easy Z2 / 4 miles
Wed: 50 min Intervals
10 min warm up, 10 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Thu: Rest
Fri: 1 hr 40 min easy Z3 / 12 miles
Sat: Rest
Sun: Rest

Approx 27 miles

(I’ll have a break / rest this weekend)…

Wk20
Mon 15: Rest
Tue: Rest
Wed: 52 min Threshold
10 min warm up, 15 min Z4, 2 mins recovery jog, 15 min Z4 easy, 10 min cool down
Thu: 35 min easy Z3 / 4 miles
Fri: Rest
Sat: 62 min Intervals
10 min warm up, 2 miles Z4, recovery 10 mins, 2 miles Z4, 10 min recovery
Sun: 80 min easy Z3 / 9 miles (fast last 3 miles)

Approx 25 miles

Wk21
Mon 22: 60 min Intervals
10 min warm up, 2 x (15 min Z4, 3 min Z4 10k, 2 min recovery), 10 min cool down
Tue: 35 min easy Z3 / 4 miles
Wed: Rest
Thu: 38 min Intervals
10 min warm up, 6 x 2 min Z4, 1 min Z2 recovery, 10 min cool down
Fri: Rest
Sat: Rest
Sun: 55 min easy Z3 / 6 miles

Approx 21 miles

Wk23
Mon 29: 40 min Intervals
10 min warm up, 10 x 1 min Z4, 1 min Z2 recovery, 10 min cool down
Tue: 33 min Intervals
10 min warm up, 5 x (30s Z4 fast, 30s recovery), 3 mins recovery, 5 x (30s Z4 fast, 30s recovery), 10 min cool down
Wed: Rest
Thu: 5 mile easy
Fri: 20-30 min easy Z3 – include 5 x 30 sec pick ups
Sat: Rest
Sun: 10k race

Approx 21 miles

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s