Book Appointment

Couch to 10K Training Plan - Week 12

 

Well, here we are, the last week of peak training ahead of the Central Health Derby 10K.  The plan this week involves ramping up the distance one last time before tapering things down next week ready for race day.

Hopefully you’ve come through the last couple of weeks well and are in good shape to take on this week’s sessions. However, if for any reason you’re not, please follow the advice we gave last week. Don’t worry if you need to miss a session or replace it with some lower impact exercise (e.g. cycling, swimming or power walking). What you have done over the past 3 months is much more important than this week alone.

The first session of the week is similar to last week’s, with some speed work included. However, this time we recommend that you continue jogging at a very easy pace rather than walking between the running segments. This doesn’t need to be much faster than a walking pace, but maintaining a running motion will help psychologically.

Sessions 2 and 3 include a high proportion of continuous running at an even pace. These are an opportunity to test anything that you intend to wear or use on race day. It’s advisable not to use any new kit for the first time during the race. Practice with it beforehand so you know it won’t cause you any problems.

Week 12 Recommended Training Sessions

  • Session 1

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, easy jog 2 mins

Run 20 mins with fast finish, easy jog 2 mins: twice

Run 10 mins

Total running time = 55 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 71 mins

  • Session 2

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 40 mins

Total running time = 45 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 57 mins

  • Session 3

Warm Up

½  mile (800m) minutes brisk walking

Main Session

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

Run 5 miles (8k)

Total running distance = 6 miles

Cool Down

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

Total Distance 7.25 miles

 

Other Posts

Central Private GP Launches in Derby

Read Article

Covid Safety Procedures Update

Read Article

Physiotherapy First Appointment Special Offer

Read Article

We work with some amazing clients...