Kinsale 10 Miler Training Plan

Coaches

Feidhlim

Noel

Discipline is the key to success.

Eat and drink as healthy as possible and get 7-8 hours’ sleep nightly.

Complete a road race/park 5K run on week 6th Jan & 3rd Feb.

Learn and understand your Race Pace

Week
4th December45mins Easy relaxed pace 5 min WUModel Farm Road Session Tempo sessionBe well hydrated and run in a group if possible 50-60mins
11th December50min Fartlek Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins X7 Recovery 8 min easyModel Farm Road Session Tempo sessionLong easy run 60-70 mins steady Effort level 5
18th December50min Fartlek Running with pace over short distance, 5 min WU 5 min on 5 min off X 4 Effort level 8 5 min recoveryModel Farm Road Session Tempo sessionLong run 75mins Easy pace starting pick up pace in last 20mins Effort Level 7
1st January
Park Run
This week
50mins Easy relaxed pace 5 min WUModel Farm Road Session 3/4Park Run 3K as WU Race. 3K Recovery 2.5K Otherwise, easy long run 75mins In a group Effort Level 7 last 20 mins
8th January60min Fartlek (if no Park Race last Saturday) 8K easy. Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins X7 Recovery 8 min easyModel Farm Road Session Tempo sessionEasy Long run 80mins In a group Effort Level 7 last 20 min
15th January60mins Easy relaxed pace 5 min WUModel Farm Road SessionLong run 80mins In a group Effort Level 7 last 20 mins
22nd January
Extra Session easy 5K recovery jog Park Race this week
60min Fartlek Running with pace over short distance, WU 5 mins Run quick 3 min effort level 8 Run easy 3 mins x 7 Recovery 8 min easyModel Farm Road Session Tempo sessionLong run 90mins@ Effort Level 6.
29th January
Extra Session easy 5K
recovery run
Race 5K
Steady 8K runModel Farm Road Session 3/4 Tempo sessionPark Run build up on WU 5K and be ready for 10 second quicker that your projected 10m Race pace 15K in Total 5k recovery
5th February
Extra Session 4 – 5K
recovery run
Steady run 50 min Build pace into the run Start slow and increase pace to 10sec 15sec off Race pace after 25 minsModel Farm Road Session Tempo sessionLong Run Steady 90 mins run Effort level 6 Increase to Level 7 Last 20mins
12th February
Extra Session 5K easy
50mins Easy relaxed pace 5 min WUModel Farm Road Tempo SessionSteady 90min run Effort level 6 Increase to Level 7 Last 30mins
19th FebruarySteady pyramid run 50 min Build pace into the run Start slow and increase pace to 10sec off Race pace after 25 minsModel Farm Road Session Tempo session
18th February
Race Week
Steady 45min runModel Farm Road ½ SessionRace Day Kinsale 10 M Hydrate well day prior Know your race pace