Winter 10k Training With Will Bryan
Week 1
Monday – 15 minute warm up > drills & strides > 3 x 1k w/ 2 mins rest > 4 mins rest > 6 x 300m w/60 seconds rest > 15 Minute Cool Down
Tuesday – 45 minutes easy
Wednesday AM – 15 minute warm up > drills & strides > 8 mins (90 seconds) > 2 x 6 mins (90 seconds) > 4 x 30 seconds (90 seconds) > 15 minute cool down
Wednesday PM – 45 minutes easy
Thursday – Rest Day
Friday – 40 minutes moderate with 4 x 20 second strides
Saturday – 1.5 mile warm up > XC Race (10k) > 1.5 mile cool down
Sunday – Rest Day
Weekly Mileage Total – 43.48 miles
Week 2
Monday – 15 minute warm up > drills & strides > 1 mile, 3 mins rest
4 x (300,200,200 all with 90 seconds rest), 2 mins rest (should of been 3 but ran out of time), 1k > 15 minute cool down
Tuesday – 40 minutes easy
Wednesday – 45 minutes easy with 4 x 20 second strides
Thursday AM – 15 minute warm up > drills & strides > 8 x 3 minutes (90 seconds recovery) > 4 x 30 seconds (90 seconds recovery) > 15 minute cool down
Thursday PM – 40 minutes easy
Friday – rest day
Saturday – 20 mins moderate > 3 x 5 mins tempo (60 seconds jog) > 20 mins moderate > 4 x 20 second strides
Weekly Mileage Total – 43.73 miles
Week 3
Monday – 15 minute warm up > drills & strides > 2k tempo 10 x 200m w/60 seconds jog 1k 5 x 200m w/ 90 seconds jog > 15 minute cool down
Tuesday – 45 minutes easy
Wednesday AM – 15 minute warm up > drills & strides > 2 x (5 mins (90) > 3 mins (90) > 2 mins (60) > 1 min (60)) > 4 x 30 seconds (60) > 15 minute cool down
Wednesday PM – 45 minutes easy
Thursday – Rest day
Friday – 30 minutes moderate
Saturday – 20 minutes easy with 4 x 20 second strides
Sunday – Newent 9 Race – 33:25 – 3rd Place
Weekly Mileage Total – 46.32 miles
Week 4
Monday – 50 minutes easy
** Tuesday – 25mins steady -> 10 minutes (60), 6 minutes (60), 10 minutes (60) -> 30mins steady (2 mins) 4×20″ strides
DUE TO ILLNESS I DID NOT COMPLETE DID SO MISSED TUESDAYS RUN AND RESTED
Wednesday – 60 minute easy
** Thursday – 15 minute warm up > 1200m (3), 4x[600m (90) 2x300m (75)], 2x[200m (75)] >15 minute cool down
DITCHED THIS SESSION AND DID THE LONG RUN INSTEAD THAT WAS SCHEDULED FOR TUESDAY
Friday – Easy 40 minutes
Saturday – 15 minute warm up > 8mins @ 10k effort (90) 4mins @ 5k effort (90s) 7x[75s (60) 45s (60)] + 4x30s (45) >15 minute cool down
Sunday – Rest
Weekly Mileage Total – 45.08 miles
Week 5
Monday – 15 minutes warm up > 2K (3 mins) > 2x[800m (90) 3x400m (75)], (90) > 6x200m (60″) > 15 minutes cool down
Tuesday – Easy 50 minutes
Wednesday – 5 minutes warm up (should of been 15) > 4 x 6 minutes @ just above goal race pace (90) > 4 x 30 seconds (60) > 5 minutes cool down ( should of been 15 )
Thursday – Rest Day
Friday – Moderate 60 minutes + 4 ATP hills ( 8 seconds all out (90))
Saturday – 30mins moderate > 3 x 10 minutes tempo (60) > 30 mins moderate (2 minute jog) 4 x 20s strides (40)
Sunday – Rest Day
Weekly Mileage Total – 53.80 miles
Week 6
Monday – 15 minutes warm up > 16 x 400m (60) > 15 minutes cool down
Tuesday – Easy 50 minutes
Wednesday AM – Easy 45 minutes
Wednesday PM – 10 minutes Warm Up > 5mins, 2x4mins, 2x3mins, 4x2mins, 5x1min All Off 90s > 10 minutes cool down
Thursday – Rest Day
Friday – Moderate 45 minutes + 4 x ATP hills
Saturday – 30mins steady > 15min Tempo (90) 4x60s (60) 10min Tempo (90) > 30 mins steady rest (2) 4x20s strides
Sunday – Rest Day
Weekly Mileage Total – 53.38 miles
Week 7
Monday – 12 minutes warm up > 2x[2K (90) 4x400m (60s)] (90 between sets), 4x200m (45) > 12 minutes cool down
Tuesday – Easy 50 minutes
Wednesday – 12 minutes warm up > 5 mins (90), 4×60 seconds (75), 4×2 minutes (90), 4×60 seconds (75), (3) 5 mins > 12 minutes cool down
Thursday – Rest Day
Friday – SICK
Saturday – Rest Day
Sunday – ???
Weekly Mileage Total – 26.44 miles
Week 8
Monday – 10 minutes warm up > 2K (90), 2x[800m(90) 4x600m 75) 300m(60)] > 10 minutes cool down
Tuesday – 50 minutes easy
Wednesday – 15 minutes warm up > 5 x 6 minutes (90) > 4 x 30 (60) > 15 minutes cool down ( I did 5 minutes as I ran out of time!!)
Thursday – Rest Day
Friday – 30mins steady > 15min Tempo (60) 10min Tempo (60) > 30 mins steady rest (2 mins) 4x20s strides (40)
Saturday – Rest Day
Sunday – Rest Day
Weekly Mileage Total – 39.21 miles
Week 9
Monday – Rest
Tuesday – Easy 50 Minutes
Wednesday – Hereford 10k
** DITCHED THIS AS GLUTE HAS A NIGGLE – DID 50 MINUTES EASY ON THE TREADMILL INSTEAD **
Thursday – Rest Day
Friday – 60 minutes moderate + 4 ATP hills
** DITCHED THIS DUE TO GLUTE STILL BAD – DID 50 MINUTES ON THE TRAILS EASY INSTEAD **
Saturday – 50 Minutes Easy
** MEANT TO BE A SESSION BUT AGAIN, JUST LETTING THE GLUTE SETTLE DOWN **
Weekly Mileage Total – 26.63 miles
Week 10
Monday – 45 Minutes Easy
Tuesday – 50 Minutes Easy
Wednesday AM – 60 Minutes Easy
Wednesday PM – 40 Minutes Moderate
Thursday – Rest Day
Friday – 60 Minutes Easy
Saturday – 15 minutes warm up > 4 x 6 minutes (60) > 4 x 30 seconds (60) > 15 minutes cool down
Sunday – Rest Day
Weekly Mileage – 44.30 miles
Week 11
Monday – 50 minutes easy
Tuesday – Moderate 60 minutes (should of been 70 but ran out of time)
Wednesday – 15 minutes warm up > 3 x 5 mins (90) > 2 x 90 (60) > 2 x 60 (60) > 15 minutes cool down
Thursday – Rest Day
Friday – Rest Day (should of been 50 minutes easy)
Saturday – 30 minutes easy w/ 4 x strides after 20 minutes
Sunday – Lliswerry 8 Race