Week 4 Rest or 10 mins easy, 1 x 3 Rest or 30 10 mins easy, 20 Rest Rest or 30 10 miles 3rd September cross miles & 1 or 2 x 1 mins easy mins at threshold mins easy train mile at 10km pace recovery pace (see week recovery run (swim/ with 2/3 mins run or 1), 10 mins easy or 30 mins cycle/ recovery after 3M cross train. cross training gym or and 90s after 1M, (swim/ class) 10 mins easy Week 5 Rest or 40 mins easy Res or 30 10 mins easy, 5 or Rest Rest or 30 10 10th cross running mins easy 6 x 1000m at 5km mins easy September train recovery pace with 90s recovery run (swim/ run or recovery or 30 mins cycle/ train. between each cross training gym or effort, 10 mins (swim/ class) easy class/gym Week 6 Rest or 10 mins easy, 1 x 3 Rest or 30 10 mins easy, 25 Rest Rest or 30 8 miles 17th cross miles, 1 x 2 miles mins easy mins threshold mins easy September train & 1 x 1 mile at 10 recovery pace, 10 mins recovery run (swim/ km pace with 3 run or easy or 30 mins cycle/ mins, 2minsand cross train. cross training gym or 90s recovery (swim/ class) followed by 10 class/gym mins easy Week 7 Rest or 10 mins easy, 3 x 1 Rest or 30 10 mins easy, 30 Rest Rest or 30 6 miles 24th cross mile starting at 10 mins easy mins threshold mins easy September train km pace and recovery pace, 10 mins recovery run (swim/ slightly increasing, run or easy or 30 mins cycle/ 90s recovery cross train. cross training gym or between each (swim/ class) effort, followed by class/gym 10 mins easy Week 8 1st Rest or 10 mins easy, 2 x 1 Rest 25 mins easy Rest Rest Standalone October cross mile at 10 km pace including 4 x 80m 10km – train with 2 mins slightly faster (swim/ recovery, 10 mins strides but not cycle/ easy sprinting as you gym or don’t want to get class) injured!
Week 4 3rd September Rest or cross train (swim/ cycle/ gym or class) 10 mins easy, 1 x 3 miles & 1 or 2 x 1 mile at 10km pace with 2/3 mins recovery after 3M and 90s after 1M, 10 mins easy Rest or 30 mins easy recovery run or cross train. 10 mins easy, 20 mins at threshold pace (see week 1), 10 mins easy Rest Rest or 30 mins recovery run or 30 mins cross training (swim/ 10 miles easy Week 5 10th September Rest or cross train (swim/ cycle/ gym or class) 40 mins easy running Res or 30 mins easy recovery run or train. 10 mins easy, 5 or 6 x 1000m at 5km pace with 90s recovery between each effort, 10 mins easy Rest Rest or 30 mins recovery run or 30 mins cross training (swim/ class/gym 10 easy Week 6 17th September Rest or cross train (swim/ cycle/ gym or class) 10 mins easy, 1 x 3 miles, 1 x 2 miles & 1 x 1 mile at 10 km pace with 3 mins, 2minsand 90s recovery followed by 10 mins easy Rest or 30 mins easy recovery run or cross train. 10 mins easy, 25 mins threshold pace, 10 mins easy Rest Rest or 30 mins recovery run or 30 mins cross training (swim/ class/gym 8 miles easy Week 7 24th September Rest or cross train (swim/ cycle/ gym or class) 10 mins easy, 3 x 1 mile starting at 10 km pace and slightly increasing, 90s recovery between each effort, followed by 10 mins easy Rest or 30 mins easy recovery run or cross train. 10 mins easy, 30 mins threshold pace, 10 mins easy Rest Rest or 30 mins recovery run or 30 mins cross training (swim/ class/gym 6 miles easy Week 8 1st October Rest or cross train (swim/ cycle/ gym or class) 10 mins easy, 2 x 1 mile at 10 km pace with 2 mins recovery, 10 mins easy Rest 25 mins easy including 4 x 80m slightly faster strides but not sprinting as you don’t want to get injured! Rest Rest Standalone 10km –
standalone_10km_intermediate_8_week__training_plan.docx