Leighton Fun Runners

LEIGHTON FUN RUNNERS

10K GUIDE Last Updated: 30 April 2007

The 10K

This event is very popular, and often the races are friendly, follow a variety of terrains and attract all standards from beginners to racers. Given that you can probably walk 6 miles, you can complete a 10K without training. However, if you want to feel better and enjoy the experience, following an eight week schedule should help.

8 week Schedule

Week	Effort	Faster	Normal	Weekend	Optional
Week 1	4 x 400mt	2.5m easy, 2m faster	4m	3m easy	3m easy
Week 2	4 x 600mt	1.5m easy, 1.5m faster	5m	4m easy	4m easy
Week 3	4 x 800mt	4m steady	3m	5m easy	4m easy
Week 4	8 x 400mt	2.5m steady, 2.5m faster	3m	6m easy	5m easy
Week 5	8 x 500mt	4.5m easy and faster mix	4m	7m easy	5m easy
Week 6	5 x 800mt	2.5m easy, 2m steady 2.5m faster	3m	8m easy	4m easy
Week 7	10 x 400mt	4 x 1m faster	3m	8m easy	3m easy
Week 8	5 x 500mt	Rest	2m	Race

Distances are in miles, except for the effort sprints which are in metres. For the "effort" sessions, have a 2 mile warm-up and 2 mile cool down; also, between each effort insert a 3 minute jog recovery. For "faster" sessions, work towards your target race pace from week 3 to week 7. As the schedule asks for 4 runs per week, make sure you rest after the effort day. It is also important to rest for at least 2 days before the race.

On race day, time yourself to the first 1k marker, then try and keep the same pace for the remaining 9k. Remember to smile a lot, 10Ks are fun and friendly and save just a little extra for the final 100 metres where the crowd are watching. Have a great run.
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