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5k/10k Training Program – Advanced

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5 Km/10 Km Training Program Advanced

Mon Tues Wed Thurs Fri Sat Sun
Week 1 30 mins off 6 x 1 min off 30 mins 60 mins off
Week 2 30 mins off 4 x 2 mins off 30 mins 60 mins off
Week 3 40 mins off 3 x 3 mins off 30 mins 60 mins off
Week 4 40 mins off 3 x 3 mins off 30 mins 60 mins off
Week 5 30 mins off 30 mins off 30 mins 60 mins off
Week 6 40 mins off 4 x 3 mins off 30 mins 60 mins off
Week 7 40 mins off 4 x 3 mins off 30 mins 60 mins off
Week 8 40 mins off 4 x 4 mins off 40 mins 70 mins off
Week 9 40 mins off 4 x 4 mins off 40 mins 70 mins off
Week 10 40 mins off 40 mins off 40 mins 60 mins off
Week 11 40 mins off 5 x 3 mins off 40 mins 75 mins off
Week 12 40 mins off 5 x 4 mins off 40 mins 75 mins off
Week 13 40 mins off 4 x 5 mins off 40 mins 80 mins off
Week 14 40 mins off 4 x 5 mins off 40 mins 80 mins off
Week 15 40 mins off 40 mins off 40 mins 60 mins off
On Wednesday’s workout you should run/walk steadily 10 minutes before beginning the repetitions. For the reps focus on form and being steady. Keep the heart rate between 75 and 85% of max; most people will have to walk very hard or run to get to this level of effort. On the rest interval take two minutes where the heart rate gets back down under 70%. Upon completion of the reps do 5 to 10 minutes easy jogging or walking.

On all other days run/ walk under 75% of your maximum heart rate. You can be tested for this number or you can continue to use the formula 220-age = max HR. Remember if you do choose to use the formula there is potential for error so pay attention to what you are feeling compared to the numbers. Do they make sense? Ask questions.

At this point in the program, you are probably starting to see and feel some real results, as you gain fitness and confidence. Be careful, though, that you don’t push yourself too hard. Listen to your body–if it is telling you something is hurting, don’t be afraid to take a day or two off (or more if you need it!).

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