In this post I will provide a glance at the training plan which I’m currently following. My plan is to improve my speed and performance at 10k distance. The obvious objective is the Bremer Winterlaufserie where I can basically run 10k three times with a respective interval of four weeks. The highest hopes will be set on the last race, but each race counts. All in all I would like to get a great start for the new year and really see what I’m able to do on the marathon, if my overall speed on middle-long distances is improved. There still are 7 weeks to go until the first race of the series so I better get going. My last week was ruined due to a minor flu, but I hope it does not get worse.
The training plan structure will be based on my regular weekly running distance (about 30 – 60 km per week), with workouts roughly on four to five days and with two to three days off from running.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Interval training: warmup 10 - 15 min intervals 8 x 800m with 2 min recovery cooldown 15 min | Rest | Easy run 60 min | Rest | Tempo run 60 min | Long run 80 - 90 min |
| 2 | Rest | Interval training: varmup 10 - 15 min intervals 5 x 800 - 1600 m with 3 min recovery cooldown 15 min | Rest | Easy run 60 min | Rest | Tempo run 60 - 80 min | Long run 90 min |
| 3 | Rest | Interval training: varmup 10 - 15 min intervals 7 x 1000 m with 3 min recovery cooldown 15 min | Rest | Easy long run 75 - 90 min | Rest | Tempo run 60 min | Longish run 50 min |
| 4 | Easy run 45 min | Easy long run with intervals warmup 10 - 15 min intervals 5 x 1000 - 2000 m cooldown 10 - 15 min | Rest | Easy long run 90 min | Rest | Tempo run 50 min | Easy long run 45 min |
| 5 | Rest | Easy run 50 min | Rest | Easy run 60 min | Rest | Easy run 50 min | Easy long run 100 - 120 min |
| 6 | Rest | Interval training: warmup 10 - 15 min 8 x 1000 m with 2 min recovery cooldown 10 - 15 min | Rest | Easy run 50 min | Rest | Tempo run 60 min | Long run 80 - 90 min |
| 7 | Easy run 45 min | Interval training: warmup 10 - 15 min 8 x 400 m with 2 min recovery | Rest | Easy long run 80 min | Rest | Tempo run 60 min | Longish run 45 min |
| 8 | Easy run 40 min | Interval training: warmup 10 - 15 min 5 x 1000 m with 2 min recovery cooldown 10 - 15 min | Rest | Easy run 40 min | Easy run 30 min | 10k Race |
A basic training plan for 10k