Coach Feidhlim
CTC 12 Week Training plan – Mallow 10 Mile
Helpful tips:
- Before you run each day – some simple activation exercise to engage the different muscle groups
- Week on week increase shouldn’t exceed 10-15% in total volume/speed/distance per run
- Long runs best done in groups for moral support where possible
4th easy run is optional – dependent on your volume before this training plan
- It’s important to listen to your body and pull back and seek professional advice if you suspect any injuries
- Discipline is the key to success. Eat and drink as healthy as possible and get 7-8 hours’ sleep nightly. Learn and understand your Race Pace
| Relative Perceived Effort (RPE) Easy run 3-4/10 Long run 4-5/10 10 Mile race pace 6-7/10 Tempo/session run 8-9/10 |
| Week | Easy Run | Tempo / Session Run | Easy Run | Long Run |
| 30th December | 45mins Easy relaxed pace 5 min WU | 45mins steady run including 6x2mins tempo off 1min easyn | 30mins easy | 50-60mins |
| 6th January | 50min Running with pace over short distance WU 5 mins, easy run incl 5x90s race pace spread throughout run | 45mins steady run including 4x3mins tempo off 1.5min easy | 30mins easy | 55-65mins |
| 13th January | 50min Running with pace over short distance WU 5 mins, easy run incl 4x2mins race pace spread throughout run | Model Farm Road Session Tempo session | 30mins easy | 60-70mins |
| 20th January | 50mins Easy relaxed pace 5 min WU | Model Farm Road Session (75% of session if doing parkrun at weekend, 100% if doing long run) | 30mins easy | Parkrun 2.5k WU, 5km Race faster than 10 mile pace RPE8/10, 2.5k recovery Otherwise, easy long run 70-75mins |
| 27th January | 50mins Easy relaxed pace 5 min WU If no parkrun Saturday then include 4x2mins spread throughout run | Model Farm Road Session Tempo session | 30mins easy | Easy Long run 80mins, RPE 6-7 last 20 min |
| 3rd February | 55min Running with pace over short distance WU 5 mins, easy run incl 6x90s race pace spread throughout run | Model Farm Road Session Tempo session | 30mins easy | Easy Long run 80mins, RPE 6-7 last 20 min |
10th February | 55min Running with pace over short distance WU 5 mins, easy run incl 6x90s race pace spread throughout run | Model Farm Road Session Tempo session | 30mins easy | Long run 90mins |
| 17th February | Steady run 50 min Build pace into the run Start slow and increase pace to 10sec 15sec off Race pace after 25 mins | Model Farm Road Session Tempo session | 30mins easy | Long run 80mins |
| 24th February | Steady run 50 min Build pace into the run Start slow and increase pace to 10sec 15sec off Race pace after 25 mins | Model Farm Road Session (75% of session if doing parkrun at weekend, 100% if doing long run) | 30mins easy | Parkrun 4-5k WU, 5km Race faster than 10 mile pace RPE8/10, 4-5k recovery Otherwise, easy long run 75-80mins |
| 3rd March | 50mins Easy relaxed pace 5 min WU | Model Farm Road Session Tempo session | 30mins easy | Long run 90mins, RPE 6-7 last 20 min |
| 10th March | Steady 50 min Build pace into the run Start slow and increase pace to 10sec off Race pace after 25 mins | Model Farm Road Session Tempo session | 30mins easy | Long run 70mins, RPE 6-7 last 20 min |
| 17th March | Steady 45min run | Model Farm Road ½ Session | 30mins easy | “Race Day – Sunday 23rd March Mallow 10 Mile 2025 *Hydrate well day prior *Know your race pace” |
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