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Couch to 10K Training Plan - Week 7

 

Couch to 10K Peak Training Begins!

We’ve reached the middle week of our plan and you’ve completed base training – congratulations! Now for peak training – but don’t be put off by ‘peak’, each week will still be a steady progression from the week before.

We’re continuing with the strengthening exercises introduced in weeks 4 and 6 with the suggestion of additional cardiovascular exercise. Read on to find out what our coach Andy suggests.

As you start this phase of training remember to train within your limits and not go beyond what is comfortable for you to recover from.

Week 7

For those that have been following our plan, this week marks the start of the ‘peak training’ phase. So, you’re probably wondering what this means in practice. What will be different compared to the last few weeks? Well, we’ll continue to build up the amount of running you are doing each week gradually, but, there will be two main differences.

Firstly, once a week, we’ll introduce some ‘speed work’.  This means that for a small part of one of the sessions, you can have a go at running faster, rather than just running at a steady pace.

Secondly, for the longest session of the week (which we recommend you do at the weekend or other day off), we’ll use distances rather than time as the targets for how far you’ll run. Whereas our training plan is, generally speaking, aimed at building up the time you spend exercising, we feel that including some sessions based on distance are helpful. This is because they help to show you how well you are progressing towards the goal of 10k (6.21 miles).

In addition, as well as the three running sessions and regular strength exercises (explained in weeks 4 and 6) we recommend that, on one of the days you are not running, you spend 30 minutes cross-training using another type of cardio-vascular exercise. This could be cycling, swimming, using a cross-trainer in the gym, or just brisk walking.

Week 7 Recommended Training Sessions

  • Session 1

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 10 mins with fast finish, walk 3 mins: twice

Run 5 mins

Total running time = 30 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 48 mins

  • Session 2

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 10 mins, walk 3 mins: twice

Total running time = 25 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 43 mins

  • Session 3

Warm Up

½  mile (800m) minutes brisk walking

Main Session

Run ½ mile (800m), walk ¼ mile (400m)

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

Total running distance = 2.5 miles

Cool Down

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

Total Distance 3.5 miles

Speed Work

This week’s speed work is included in Session 1. In the 10-minute running segments, run at a pace that is comfortable for you for the first 9 minutes and then push harder for the last minute.  However, only do this if you feel able and are not carrying any injury niggles.

 

Don’t miss the Central Health Derby 10K Race Ready Event on 15th March!

Find out more

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