Dungarvan 10 miler training plan

Thanks again to Noel O’Regan for putting together this 10 miler training plan

3 run Sessions per week, attending  if possible club session on Wednesday nights

This plan takes account of athletes who are still cycling and swimming weekly

Noel
0861704072
Minimum 3 Run sessions per weekKeep hydrated before all sessionsLong Run weekends
Ideally prior to bike
Week 1
2nd January
45mins
Easy relaxed pace
5 min WU
Tempo Run 50 min session
To include 5 min WU
10min X 3 at Tempo 
20sec less than KM race pace
3 min recovery job between sets
6min recovery jog
Be well hydrated and run in a group if possible 60-65mins
9th January50min 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 easy
Model Farm Road Session
Tempo session
Long easy run
65-70 mins steady
Effort level 5
16th January50min Fartlek
Running with pace over short distance,
5 min WU
5 min on 5 min off X 4
Effort level 8
5 min recovery
Steady run 50 min
Build pace into the run
Start slow and increase pace to 80% after 15 mins
Long run 75mins
Easy pace starting pick up pace in last 20mins
Effort Level 7 
23rd January50mins 
Easy relaxed pace
5 min WU
10Km Time Trial
TBA
Easy Long run 75mins
In a group
Effort Level 7 last 20 mins
30th January50min 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 easy
Model Farm Road Session Easy Long run 80mins
In a group
Effort Level 7 last 20 mins
6th February
Race Week
50mins 
Easy relaxed pace
5 min WU
10min WU
30 min steady run
Build into run after 10 mins
Effort level 6
Race 10m

https://docs.google.com/document/d/14jQM6I7tp7lMovGQf7g1mBkj-KGYvsf2/edit?usp=sharing&ouid=117682026529850451160&rtpof=true&sd=true