Run 10 km (Advanced)

The main focus of this program is to improve your 5km and 10km run times. As well as giving you an understanding of pacing, mechanics and recovery for running.

This program can be used as a sole focus to get you ready for a 10km race, to help improve your aerobic base and capacity for other sports or activities or to improve body composition and improving your overall health and fitness.

The program follows a consistent theme throughout each week that is based on the testing week of your 5 and 10km time trial.

From the test week, day 1 of each week there will be a varied tempo run, day 3 will be speed work and intervals and day 6 will be a long, steady run based off your Heart rate or RPE (rate of perceived exertion).

There is also 2 optional recovery runs (explained below) for each week. So you have the option to run 3 or 5 times a week depending on your goal.

Which gives you the flexibility to follow additional program if you wanted to.

ALL Recovery Run Days

Option 1 = 30-40 minutes @ very consistent / steady pace

Option 2 = 4-6km @ very consistent / steady pace

Aim of the session :-

- recovery, so we need to promote blood flow and keep you moving

- keep heart rate to zone 2 (NO MORE)

- focus on form as you run, stride length, cadence, body position, etc

However, if you wanted to do something different other than running for these two recovery days, you could alternatively do bike, row, ski erg, etc. But again, the emphasis is on recovery, so its important you work at zone 1/2 heart rate or 2/3 RPE (rate of perceived exertion).