An 8 week training plan for a 10km race for active people

I’ve signed up for the Bristol 10km race on 5th May, and figured that unlike last time I’d actually do some dedicated training for it.

I’m a pretty active person, doing some form of exercise 6 times a week, so when I started googling 10km training plans I couldn’t find anything that really fitted with my existing schedule. So I’m making one up myself. I want to include all of my existing activities but add in some easy longer runs to give me the endurance for a 10km as well as fast speed training (and the weekly slog up the hill at Ashton Court).

This is what I have so far, aiming to start on Monday, 11th March

Week 1

Monday: Aerobics, Core Blimey, fast 3km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 6km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 2

Monday: Aerobics, Core Blimey, fast 3km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 6.5km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 3

Monday: Aerobics, Core Blimey, fast 4km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 7km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 4

Monday: Aerobics, Core Blimey, fast 4km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 7.5km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 5

Monday: Aerobics, Core Blimey, fast 5km treadmill run
Tuesday: rest day – BJC
Wednesday: easy 8km run
Thursday: rest day – BJC
Friday: fast 5km run
Saturday: rest day – BJC
Sunday: rest day – BJC


Week 6

Monday: Aerobics, Core Blimey, fast 5km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 8.5km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 7

Monday: Aerobics, Core Blimey, fast 6km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 9km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: Ashton Court Parkrun 5km (fast and up a bloody great hill)
Sunday: Yoga


Week 8

Monday: Aerobics, Core Blimey, easy 6km treadmill run
Tuesday: Cuba Tone
Wednesday: Body Pump Express, easy 8km treadmill run
Thursday: Amazon
Friday: rest day
Saturday: rest day – volunteer at Ashton Court Parkrun
Sunday: Race Day

Fast runs will be at 5min/km pace or faster, easy runs at a more leisurely 6min/km pace or whatever seems “easy” that day (I haven’t done easy runs for a long time).

Of course I still have to fit a juggling convention, three OU assignments, five OU tutorials, one OU day school, and an online OU exam around that as well as my full time studies. Piece of cake, right?

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