14 week Programme to Run a 10km
By Michelle Coach Mee
Whos’ this programme aimed at?
- Meet Joe Bloggs, he’s 52 years old, gets roped into cycling the Joburg’s cycle challenge every November in aid of charity, he’s completed his 7th 95km race in his best time of 5h25m. He doesn’t do any training in preparation for this yearly event but relies on his fitness from his sometimes 3 weekly runs and Saturday park run. Every September to March he adds a session to shed that winter layer so that he can enjoy his weekend braai’s, the extra beer and pudding during summer. Joe’s PB last year at the RAC 10km was 64m02. He wants to run a sun 60m this year and is willing to put in the extra effort to break that hour mark.
- Meet Jane Doe, she’s 25 years old, has completed a tertiary education and has just started her first job as an accountant. Jane sits a lot during her working hours crunching numbers for her boss. In high school Jane used to play soft ball twice a week in summer and was a first team hockey player. She continues to play hockey after High school for a premier club. Jane has embarked on this programme to increase her running fitness by doing road races.
- A park runner who wants to run their first 10km. Running approx 5 times per week.
- YOU!! Yes, you reading this!
GOAL RACE DATE – Sunday 17 May 2020 , Sweatshop RAC 10km
PLACE – Rand Athletic Club, Old Parktonians
TIME – 8am
BHAG/AIM – Sub 60minutes
What you need to start this programme?
- A good pair of shoes. If your shoes are more than a year old, invest in a new pair. Shoes are cheaper than a cost of an injury
- A watch or a stopwatch.
- If possible, find a training group. Challenge your friends or work mates and form your own group.
- Training time 5 -10 hours per week.
- Should be currently running about 30 km per week or more
- NOTE, if you are training tired from a hard week, go back and repeat week 3. The following week continue with the programme.
The Programme
| Mon | Tues | Wed | Thu | Fri | Sat | Sun | |
| Week 1
3-9 Feb |
REST | 8km E | 5km E | 5km M | REST | 5km E | 8km M |
| Week 2
10-16 Feb |
REST | 5km Time Trial TEST 1 | 8km E | 5km Time Trial M | REST | 8km E | 8km M |
| Week 3
Base 17-23 Feb |
2km WU
3 x 1km @ T Pace with 1 min rest 2km CD |
5km E | 8km M | 5km Time Trial M | REST | 5km E | 8km M |
| Week 4
24-1 Mar |
2km WU
6 x 500m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km Time Trial M | REST | 5km E | 8km M |
| Week 5
2-8 Mar |
2km WU
4 x 1km @ T Pace with 1 min rest 2km CD |
5km E | 5km M | 5km TT | REST | 8km E | 10km E |
| Week 6
9-15 Mar |
2km WU
8 x 500m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km M
10 x300m @ R Pace with 100m walk rest |
REST | 8km E | 10km M |
| Week 7
16-22 Mar |
5km E | 5km Time trial
TEST 2 |
REST | 5km M
10 x300m @ R Pace with 100m walk rest |
REST | 8km E | 10km M |
| Week 8
23-29 Mar |
2km WU
6 x600m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km WU
10 x300m @ R Pace with 100m walk rest |
REST | 5km E | 15km M |
| Week 9
30 Mar – 5 Apr |
2km WU
5x800m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km WU
10 x200m @ R Pace with 200m jog rest |
REST | 5km E | 15km M |
| Week 10
6-12Apr |
2km WU
5 x 1km @ T Pace with 1 min rest 2km CD |
5km E | 8km M | 5km WU
10 x200m @ R Pace with 200m jog rest |
REST | 8km E | 15km E |
| Week 11
13-19 Apr |
2km WU
5x800m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km WU
6 x200m Hill repeats |
REST | 8km E | 15km M |
| Week 12
20-26 Apr |
2km WU
5 x 1km @ T Pace with 1 min rest 2km CD |
5km Time trial
TEST 3 |
8km M | 5km WU
8 x 200m Hill repeats |
REST | 8km E | 18km E |
| Week 13
27-3 May |
2km WU
6 x600m @ I Pace with 90s rest 2km CD |
5km E | 8km M | 5km WU
10 x300m @ R Pace with 100m walk rest |
REST | 8km E | 18km M |
| Week 14
4-10 May |
2km WU
5 x 1km @ T Pace with 1 min rest 2km CD |
5km TT
TEST 4 At sub 60 race pace 5m45/km to 5m55 |
8km M | 5km WU
6 x 200m Hill repeats |
REST | 8km E | 10km E |
| Week 15
5-17 May |
2km WU
10 x 200m @ R Pace with 200m jog rest |
5km M | 5km M | 5km M | REST | 20min easy | RAC 10 KM RACE |
E = Easy at 6m30 to 7m00 per km
M = Slightly faster than E pace at 6m15 to 6m30 per km
T = Threshold pace at 5m45 to 6m05
I = Interval pace at 5:15 to 5m30
R = Repetition pace at 5:55 to 5m15
WU = Warm Up
CD = Cool Down
Time trial tests to ensure improvements:
Try pick a time trial and test yourself on the same time trial.
Week 2 – 5km TT TEST – record this time
Week7 – 5km TT TEST – compare to week 2 time, this time trial time should be faster that week 2
Week12 – 5km TT TEST – compare to week 7 time, this time trial time should be faster that week 7.
Week14 – 5km TT TEST – aim is to run 5km at 5m45 to 5m55..
Race tips!
- Diarise the date
- Know how to get to start at RAC.
- Pre enter the race as soon as entries open.
- Aim to get to the start by 7am
- Eat oats or a banana or carb drink an hour before the race.
- Get to the startline at least 15 minutes before the gun goes off.
If you would like any advice, please contact Michelle Coach Mee on 0832803605