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    10KM Sub 1hour Training

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    Mohd Razi
    This 5-week training plan progresses a runner from 4km to 10km. It includes rest days, training runs, intervals, cross training, hilly runs, fartleks, and long runs. The intervals increase from 2x400m to 4x400m over the weeks, while the long runs increase from 6km to 10km. Cross training is recommended for 30-60 minutes 3 times per week.

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    10KM Sub 1hour Training

    Uploaded by

    Mohd Razi
    111 views1 page
    This 5-week training plan progresses a runner from 4km to 10km. It includes rest days, training runs, intervals, cross training, hilly runs, fartleks, and long runs. The intervals increase from 2x400m to 4x400m over the weeks, while the long runs increase from 6km to 10km. Cross training is recommended for 30-60 minutes 3 times per week.

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    This 5-week training plan progresses a runner from 4km to 10km. It includes rest days, training runs, intervals, cross training, hilly runs, fartleks, and long runs. The intervals increase from 2x400m to 4x400m over the weeks, while the long runs increase from 6km to 10km. Cross training is recommended for 30-60 minutes 3 times per week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    111 views1 page

    10KM Sub 1hour Training

    Uploaded by

    Mohd Razi
    This 5-week training plan progresses a runner from 4km to 10km. It includes rest days, training runs, intervals, cross training, hilly runs, fartleks, and long runs. The intervals increase from 2x400m to 4x400m over the weeks, while the long runs increase from 6km to 10km. Cross training is recommended for 30-60 minutes 3 times per week.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    COUCH TO 10k TRAINING PLAN (km)

    WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Hilly Run /
    Training Run Intervals Cross Training Long Run
    Fartleks
    1 Rest Day Rest Day
    2 x 400m fast
    4km 30 - 60 mins 30-40 mins 6km
    then slow
    Training Run Intervals Cross Training Fartleks Rest Day Long Run
    2 Rest Day
    3 x 400m fast
    4km 30 - 60 mins 45 mins 7km
    then slow
    Hilly Run /
    Training Run Intervals Cross Training Rest Day Long Run
    Fartleks
    3 Rest Day
    3 x 400m fast
    4km 30 - 60 mins 30-40 mins 6km
    then slow
    Training Run Intervals Cross Training Fartleks Long Run
    4 Rest Day Rest Day
    4 x 400m fast
    4km 30 - 60 mins 45 mins 7km
    then slow
    Hilly Run /
    Training Run Intervals Cross Training Long Run
    Fartleks
    5 Rest Day Rest Day
    4 x 400m fast
    5km 30 - 60 mins 30-40 mins 7.5km
    then slow
    Training Run Intervals Cross Training Fartleks Long Run
    6 Rest Day Rest Day
    4 x 400m fast
    5km 30 - 60 mins 45 mins 8 km
    then slow
    Training Run Intervals Cross Training Training Run Long Run
    7 Rest Day Rest Day
    3 x 400m fast
    5km 30 - 60 mins 5km 6km
    then slow
    Training Run Training Run Cross Training Training Run
    8 Rest Day Rest Day 10k!
    5km 7km 30 - 60 mins 5km

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