Hello fellow runners!
This is the third Weekly Running proposal on which, after past competition week, we are going to start again a new cycle training plan.

Just a reminder:

This plan I use myself as well as the "gang" of fellow runners of the running Club on which I am associated.
There, I am the coach of 9 athletes that are preparing mainly races from 5km to half Marathon but also shorter races as 800m and miles...
The age of the athletes varies between 26 and 55 years old and mainly we follow the weekly plan I am going to share just adapting the paces and sometimes the total volume and resting time depending on their own conditions and current running fit.

Worth to say that this is not a plan for a total beginners.

In order to follow this plan you first must to be a consistent runner of , at least, 3 days a week and a minimum of a total of 30Km a week as a regular basis.

The plan is not going to provide you with specific paces and speeds, despite we can suggest it in case you need it by commenting in this post, however, we will talk sometimes about Aerobical-anaerobical Heart Zones as a reference.

Additionally, the weekly plan is just a portion of the total plan we follow for the preparation of an specific race in the calendar. Normally, we run 1 race a month so, for each race we plan 4 weeks plan, dividing the load in three subcycles which are, 2 weeks of progressive "Load" + 1 week of "Specific" Intensity +1 week of "Execution".

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MONDAY:

10 Kilometers or 50’ running at low aerobical zone

TUESDAY:

• Warm-up run of 2Km
• 3x10x200m r30” ; R2’
• Cool-down Jog around 1Km

Legend: 3x10x200m r30” ; R2’ means 3 block of 10 repetitions running fast and equal on each one, resting 30" between repetitions and 2 minutes between blocks

WEDNESDAY:

• Warm-up run of 2Km
• 6 x (Stairs Up (around 80 to 100 steps) , Resting Skipping downstair+40” stopped
• 1Km run fast but not 100%

THURSDAY:

• Warm-up run of 2Km
• 6x1000 R1'15"
• Cool-down Jog around 1Km

Legend: 6x1000 R1'15" means 6 repetitions of 1000m resting 1' and 15", stopped.

FRIDAY:

Resting day. No run at all.

WEEKEND:

Either on Saturday or Sunday, but preferable on Sunday morning:

• Warm-up run of 4Km, pure aerobical (means "able to sing or chat")
• 9 Km in progression, starting slow and accelerating a little bit km after km...
• Cool-down run around 1Km

REMARKS:

• As I said before, in order to face this training plan you must be at least a CONSISTENT RUNNER of at least 30 km a week and 3 days per week. Be aware we are going to increase your amount of kilometers a lot.
• If you feel as it is going to be too hard to start with then, reduce the number of blocks and repetitions on Tuesday and Thursday workouts. But, as soon as you get fit, try to stick to the proposed plan. You may also reduce the number of kilometers on Monday and weekend run, but not so much... if it's written 10Km you may do 8km but always as required, aerobically on Mondays and mainly aerobically but in progression on the weekend.
• Aerobical zone means running in a pace on which you can maintain a comprehensible chat with another fellow runner. If you are alone, try to sing.
• Warm-up and Cool-down Runs/jogs are done in a very slow pace.

If you need orientation about the paces for each workout, write a comment indicating your recent Personal time either on a 5K or a 10K race.

ENJOY!

🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃

PREVIOUS WEEK PLANS:

@runningproject's 5K to 10K Weekly Running Proposal - WK01

🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃

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