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Couch to 10K Training Plan - Week 11

 

We’re getting close to Central Health Derby 10K race day now, so the next two weeks are all about putting the final touches to your training, before tapering off to get ready for the race itself.

With this in mind, we continue to nudge up the amount of running within the training sessions, getting up to 5 miles of running in a single session for the first time in the final session of the week.

However, it’s vitally important at this stage that you listen to your body, particularly if you have any niggles that could turn into an injury. It is much better to miss a training session or two to recover, or obtain treatment, than to push through the pain and make it worse.

Read more about Dealing with Running Injuries

As many experienced runners and coaches will tell you, it’s much better to get to race day slightly under-trained but healthy than to be over-trained and unhealthy. You’ve done a lot of hard work so far, so be sensible and don’t sabotage it at this stage.

Week 11 Recommended Couch to 10K Training Sessions

  • Session 1

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 20 mins with fast finish, walk 2 mins: twice

Run 5 mins

Total running time = 50 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 66 mins

  • Session 2

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 20 mins, walk 2 mins: twice

Total running time = 45 mins

Cool Down

5 minutes walking, gradually reducing pace

Total time 59 mins

  • Session 3

Warm Up

½  mile (800m) minutes brisk walking

Main Session

Run 1 mile (1600m), walk ¼ mile (400m)

Run 4 miles (6.5k)

Total running distance = 5 miles

Cool Down

½  mile (800m) minutes brisk walking, gradually reducing pace

Total distance 6.25 miles

Speed Work

As per last week the speed work is included in Session 1. In the 20-minute running segments, run at a pace that is comfortable for you for the first 15 minutes and then push harder for the last 5 minutes.  However, only do this if you feel able and are not carrying any injury niggles.

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