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 week | Keep hydrated before all sessions | Long 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 January | 50min 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 January | 50min 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 January | 50mins Easy relaxed pace 5 min WU | 10Km Time Trial TBA | Easy Long run 75mins In a group Effort Level 7 last 20 mins |
| 30th January | 50min 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 |