Paisley 10k & Fun Run

This training plan is for runners who:

• may have already completed a 40minute 10k or very close to
• are already able to run for 60 minutes or more
• can train six times a week
• has had 4 weeks of easy running before starting this plan
• are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around65-79% of your Maximum HR Heart Rate (HRmax).

Marathon

These runs are performed at current marathon pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 33-38secs/mile on to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax.

Tempo

The effort for these runs can be described as a “controlled discomfort”.  Paces for these are between 10miles-Half Marathon pace OR 88-92% of HRmax.

Hilly Run

These runs should be run at easy run effort.  After 5-10minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.

Continuous Run Alternating Paces (Week 8)

After 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. So for the first 3minutes, the athlete runs at marathon pace and for the next 3minutes runs at tempo pace. The athlete repeats this 9 more times to make 30minutes total (15minutes @ marathon, 15minutes @ tempo).

This training plan is for runners who:

• may have already completed a 50minute 10k or very close to
• are already able to run for 50 minutes or more
• can train five times a week
• has had 4 weeks of easy running before starting this plan
• are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training ( some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around 65-79% of your Maximum Heart Rate (HRmax).

Marathon

These runs are performed at current marathon pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 35-40secs/mile to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax.

Tempo

The effort for these runs can be described as a “controlled discomfort”.  Paces for these are approximately 10secs/mile SLOWER than 10k OR 88-92% of HRmax.

Hilly Run

These runs should be run at easy run effort.  After 5minutes Easy flat running, the run should be undulating until 5minutes before the end which again should be on flat terrain.

Continuous run alternating Paces (Week 8)

After 15minutes easy running the main session is 30minutes alternating the pace every 3minutes between marathon pace and tempo pace. So for the first 3minutes, the athlete runs at marathon pace and for the next 3minutes runs at tempo pace. The athlete repeats this 9 more times to make 30minutes total (15minutes @ marathon, 15minutes @ tempo).

This training plan is for runners who:

• may have already completed a 5k/Parkrun or one 10km
• are currently able to run for 30 minutes or more
• can train 2-3 times a week and realistically be able to increase it to four
• has had 4 weeks of some running before starting this plan
• are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around 65-79% of your Maximum HR Heart Rate (HRmax).

Tempo

The effort for these runs can be described as a “controlled discomfort”.  Paces for these are approximately 10km pace for 60mins 10k runners so it’s listed in plan as 10k Pace.

This training plan is for runners who:

• are complete beginners
• exercised in the past but have not for a while
• may have already completed a 5k/Parkrun
• can train 2-4 times a week
• are committed to giving the plan a good go.

Arrange the runs around your commitments and balance these with rest days. To get the best from the plan balance training with good nutrition, hydration and quality sleep.

Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight.

The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness.  Also try to get a massage a couple of times during the 10-week programme to help recovery and reduce the risk of injury.

Before race day, check what time the race is and plan your journey so you arrive in plenty of time for it.

On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to.

Easy

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around 65-79% of your Maximum HR Heart Rate (HRmax).

Interval Sessions

Later on in the plan as you get fitter there are interval sessions planned eg ‘10x1min Fast with 1 min walk recovery’. The effort for the Fast sections can be described as a “controlled discomfort”.  In other words this should feel fast but not flat out.

5km Race/Time Trial

Two weeks out from the race try to find a 5km race or pop along to your local parkrun, which is FREE to run (http://www.parkrun.org.uk/events/events). Racing is very different than running on your own: your perception of pace will alter and you will almost certainly run quicker in the first few kilometres than you thought you were. You will also be running against other people, which you might not be used to. Also it is good practice for the 10km in terms of experiencing getting to a race, queuing for the loo (several times) and finding the start. It’s best to experience that before the big day. A shorter race or fun run will give you some confidence about doing the distance and will teach you something about ‘racing’ and sustaining your pace