Summer 2023 10k Training – 32 Minute Attempt
Week One
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 x 2 Mins (60) 4 x 30 Seconds (90) > 15 Min Cool Down
Tuesday PM – 55 Min Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 6 Min Tempo (90) 2x[2.5 Mins (90) 90 Seconds (90) 1 Min (1)] (90) 6 Min Tempo > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 75 Mins Moderate
Sunday – Rest Day
Weekly Total – 49.41 Miles
Week Two
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 8 Mins Tempo (2) 6 x 90 Seconds (90) > 15 Min Cool Down
Tuesday PM – 53.5 Min Easy Run
Wednesday – Rest Day
Thursday – 3 Min Warm Up > 10 Mins Tempo (2) 5x[2 Mins (90) 2 x 45 Seconds (60)] 5×30 Seconds (60) > 3 Min Cool Down (warm up & cool down cut short due to oversleeping)
Friday – 30 Mins Easy (meant to be 50 mins but overslept again)
Saturday – 75 Mins Moderate
Sunday – Rest Day
Weekly Total – 49.39 Miles
Week Three
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 Mins (2) 5x[2 Mins (75)] 5x[45 Seconds (30)] > 15 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 6 Mins (90) 2x[3 Mins (90) 4×90 Seconds (75)] 6×30 Seconds (60) > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 80 Mins Moderate (77 Mins As I Had To Cut It Short – Only 3 Minutes Though)
Sunday – Rest Day
Weekly Total – 55.94 Miles
Week Four
Monday – 30 Mins Easy + 5 x 30s strides
Tuesday AM – 15 Min Warm Up > Rose Inn 4 Mile Race (21:54) > 15 Min Cool Down
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 10 Mins (2) 10×75 Seconds (60) 4×30 Seconds (60) > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – 80 Mins Moderate + 4 x 20 Second Strides
Sunday – Rest Day
Weekly Total – 42.19 Miles
Week Five
Monday – 50 Mins Moderate + 6 x 20s strides
Tuesday AM – 15 Min Warm Up > 7 Mins (6) 2x[2.5 Mins (3) 3×75 Seconds (60)] (3 Mins Between Sets) > 10 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 5×3 Mins (90) 6×90 Seconds (60) 6×30 Seconds (60) > 10 Min Cool Down
Friday – Rest Day (Missed A Run)
Saturday – 20 Mins Steady (2) > 6×20 Second Strides (60) > 8 Min Tempo (90) > 5×75 Seconds (60) > 5 Min Tempo > 30mins steady
Sunday – Rest Day
Weekly Total – 49.20 Miles
Week Six
Monday – 75 Mins Easy + 4 x 20s strides
Tuesday AM – 15 Min Warm Up > 6 Mins (2) 3x[3 Mins (90) 2 Mins (90) 1 Min (1)] 4x[45 Seconds (30) 30 Seconds (30)] > 15 Min Cool Down
Tuesday PM – 1 Hour Easy Run
Wednesday – Rest Day
Thursday – 15 Min Warm Up > 4 x [3.5 Mins (45) 30 Seconds (2)] > 15 Min Cool Down
Friday – 50 Mins Easy
Saturday – Rest Day
Sunday – 30 Mins Easy + 6 x 20 Second Strides
Weekly Total – 47.94
Week Seven
Monday – 10 Min Warm Up > Frampton 10k > 10 Min Cool Down
Tuesday – 50 Mins Easy
Wednesday – 60 Mins Moderate
Thursday – Rest Day
Friday – Moderate 50 Mins
Saturday – 15 Mins Warm Up > 6 Mins (3) 6x[90 Seconds (90) 45 Seconds (60)]
Sunday – Rest Day
Weekly Total – 41.97
Week Eight
Monday – 40 Mins Moderate
Tuesday AM – 15 Min Warm Up > 2 x 5 Mins (90) 2 x 4 Mins (90) 2 x 3 Mins (90) 2 x 2 Mins (90) > 15 Min Cool Down
Tuesday PM – 50 Mins Easy Run
Wednesday – Rest Day
Thursday – 20 Mins Moderate (2) > 6 x 20s strides (60) > 10 Min Tempo (90) > 2 x 5 Mins (90) > 2 x 3 Mins (90) > 30 Mins Moderate (90 Mins total)
Friday – 50 Mins Easy
Saturday – 15 Min Warm Up > 6 Mins (3) 800m (3) [600m (60) 200m] (3) [500m (60) 300m] (3) [400m (60) 400m] (3) 4x200m (90) > 15 Min Cool Down
Sunday – Rest Day
Weekly Total – 53.43
Week Nine
Monday – 40 Mins Easy
Tuesday – 20 Mins Easy > 6 x 20 Sec Strides > 10 Mins Moderate
Wednesday – 15 Min Warm Up > Bristol Track Club 5k > 2 x 2 mins (90) 2 x 1 mins (75) 2 x 30 seconds (60) > 15 Min Cool Down
Thursday – Rest Day
Friday – 15 Min Warm Up > 10 Mins (2) > 3 x 3 mins (90) > 10 Min Cool Down (cut workout short due to back back)
Saturday – 90 Mins Moderate
Sunday – Rest Day
Weekly Total – 40.47
Week Ten
Monday – 50 Mins Moderate + 6 x 20 Second Strides
Tuesday – 15 Min Warm Up > 4 x 3 Mins (75) 4 x 90 Seconds (90) > 15 Min Cool Down
Wednesday – 40 Min Progression (7:49 > 6:21)
Thursday – Rest Day
Friday – 30 Mins Easy + 6 x 20 Sec Strides
Saturday – MAGOR 10k
Sunday – Rest Day
Weekly Total –