![]() Focus on completing the distance rather than speed. The long run:Īs the name suggests – this is your longest run of the week. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number. Turnover is the number of times your feet hit the ground per minute. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance. Start out at a moderate pace and finish strong. This is a race, but focus on trying to hit an even pace at each of the kilometre markers. You should be at a 90 percent sprint for the last 20m of each 200m interval. For four kilometres: 4 x (800m easy + 200m pick-ups). It also deters from the monotony of the easy runs and promotes good form. Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Your pace should be challenging, but comfortable – just below race-day pace. ![]() ![]() This prepares your body to deal with sustained running at a consistently hard pace. If you run too hard, you’ll throw out the week’s training. Now that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:ĭon’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. READ MORE: Get 21Km Race Ready: The 6-Week Training Plan You Need DOWNLOAD YOUR 10KM RUNNING PLAN HERE! Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. The plan will ease you into running a longer distance, starting with a few 15-minutes long runs. Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. ![]() So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line. ![]()
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