This is your last full week of training and it’s important that you get to the end of this week injury free and feeling race ready. Don’t be tempted to catch up on any missed training sessions as it’s too close to race day to get the benefits from the extra effort. Evaluate how your training has gone and be realistic about your targets for race day to improve your chances of success, don’t be afraid to scale back your target time. If you feel any tightness or discomfort in your legs then add in some extra rest or maybe treat yourself to a sports massage. If you plan on buying any new items of clothing or runners then now is the time to try them out and don’t make the mistake of trying anything new on race day.
Note: Distances in Metres / Kilometres.
5K Beginner – Finisher
- Day 1: 5 Min Brisk Walk. (20 Min Run / 5 Min Walk, 10 Min Run). Walk to finish
- Day 2: Rest
- Day 3: 5 Min Brisk Walk. (15 Min Run / 3 Min Walk, 15 Min Run). Walk to finish
- Day 4: 5 Min Brisk Walk. (15 Min Run / 3 Min Walk, 15 Min Run). Walk to finish
- Day 5: Rest
- Day 6: 5 Min Brisk Walk. (20 Min Run / 3 Min Walk, 10 Min Run). Walk to finish
- Day 7: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
5K Intermediate – Targetting 25-35 Mins
- Day 1: Rest
- Day 2: 20-30 Min Easy
- Day 3: 10 Min Easy, 4 *1K @ 5K Pace from TT, 4 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-35 Min Easy
- Day 5: Rest
- Day 6: 20-35 Min Easy
- Day 7: 20-30 Min Easy with 6* 1 min @ planned Race pace
10K Beginner – Finisher
- Day 1: 20-30 Minute Run at constant easy Pace
- Day 2: Rest
- Day 3: Tempo Run. ( 10 mins easy pace followed by 25 mins faster then 10 easy to finish) Slightly faster than conversation pace.
- Day 4: Run at conversational pace for 20-25 Mins.
- Day 5: Rest
- Day 6: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
- Day 7: 45-50 Minute Run at constant easy Pace. Hilly Route if available
10K Intermediate – Targetting 45-60 mins
- Day 1: 8-10K Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 6 *1K @ 5K Pace from TT, 4 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-35 Min Easy
- Day 5: Rest
- Day 6: 35-40 Min Easy
- Day 7: 20-30 Min Easy with 6* 1 min @ planned Race pace