In the first post on this subject we looked at how important it is to vary your training runs by including Interval runs, Hill sessions and long, steady runs in order to achieve a good time for your 10km race.
By following our first four week schedule you would have got used to taking on some short, sharp hill sprints as well as some tough interval sessions. The longer runs in the first weeks have been fairly flat, aiming for quick times over 4-6miles, and the interval sessions have also been over short distances, which is all about to change!
Remember that we are looking at an actual race time of 45-55mins with this training schedule.
So, let's get straight into the final four weeks of training
Interval Session: 6 x 800mtrs aiming for the same time for every 800mtrs but all quicker than in week 1. 90secs recovery
Speed Session: 6k fairly flat "sprint" at faster than predicted race pace so you are aiming for sub 30mins
Steady Run: 7 miles at race pace with lots of hills on your route
Interval Session: 10 x 400mtrs aiming for the same time every 400mtrs but all quicker than in week 2. 60 secs recovery
Speed Session: 6k fairly flat sprint at faster than predicted race pace aiming for sub 30mins
Steady Run : 8miles at race pace with lots of hills on your route
2 x steady runs of 7-8 miles at race pace with a few hills on your route
1 x steady run of 5-6 miles fairly flat
2 x steady, easy flat runs early in the week of no more than 4 miles and no training from 3 days before the race itself.
You will notice that we stop the speed and interval sessions 2 weeks out from the start of the race as any speed gains in this period before the race will be minimal and the steady runs are gradually reducing in distance and "hillyness" as well. The idea is that all your really hard work is completed 10-14 days before the race and in this final period you are just keeping fit for the race day; ensuring that come the day you are fresh and raring to go.
As we said before, there are many ways to train for a 10k but in these two posts I have shown you how I would train in order to come in at somewhere around 45-50mins on race day. I would welcome any of your training schedules that have worked for you so please do get in touch and let me know via email or contact me on any of the platforms below.