pilates easy jog between to get a little / gym / class for each effort) faster on each class example followed by 5 10 effort (don’t – mins easy sprint as too fast could cause an injury), 1 or 2 mins jog between each effort, then 10 mins easy Week 5 Rest or 5 10 mins easy, Rest 45 mins steady Rest Rest or 30 60 70 min – – 10th could be then 5 x 5 mins at run mins easy easy run September swim or 10 km pace (2 min pilates easy jog between class for each effort) example followed by 5 10 – mins easy Week 6 Rest or 45 mins easy run Rest 45 60 mins run Rest Rest or 25 75 min – 17th could be including 4 x 6 mins easy easy run September swim or mins at 10km pilates pace with 90s jog class for recovery example between each effort Week 7 Rest or 10 mins easy, 3 x Rest 45 mins Rest Rest or 30 45 min 24th could be 10 mins at 10 km progression run mins cross easy run September swim or pace with 2 mins as 10 mins easy, training – pilates jog recovery 10 mins steady, swim / gym/ class for between each 15 mins 10 km class example effort followed by pace, 10 mins 10 mins easy easy Week 8 1st Rest or 5 mins easy, 2 x 8 Rest 30 mins easy Rest Rest Standalone October could be mins at 10 km pace 10km – swim or with 2 mins jog pilates between each class for effort, then 5 mins example easy
pilates class for example easy jog between each effort) followed by 5 – 10 mins easy to get a little faster on each effort (don’t sprint as too fast could cause an injury), 1 or 2 mins jog between each effort, then 10 mins easy / gym / class Week 5 10th September Rest or could be swim or pilates class for example 5 – 10 mins easy, then 5 x 5 mins at 10 km pace (2 min easy jog between each effort) followed by 5 – 10 mins easy Rest 45 mins steady run Rest Rest or 30 mins easy 60 – 70 min easy run Week 6 17th September Rest or could be swim or pilates class for example 45 mins easy run Rest 45 – 60 mins run including 4 x 6 mins at 10km pace with 90s jog recovery between each effort Rest Rest or 25 mins easy 75 min easy run Week 7 24th September Rest or could be swim or pilates class for example 10 mins easy, 3 x 10 mins at 10 km pace with 2 mins jog recovery between each effort followed by 10 mins easy Rest 45 mins progression run as 10 mins easy, 10 mins steady, 15 mins 10 km pace, 10 mins easy Rest Rest or 30 mins cross training – swim / gym/ class 45 min easy run Week 8 1st October Rest or could be swim or pilates class for example 5 mins easy, 2 x 8 mins at 10 km pace with 2 mins jog between each effort, then 5 mins easy Rest 30 mins easy Rest Rest Standalone 10km –
standalone_10km_5km_to_10km_8_week__training_plan.docx