Training Schedule Week 9&10
* You should now be aiming to jog for at least 60% of the workout on Monday, Tuesday and Thursday. Saturday’s workout should be done by jogging as much as you can. If you’re feeling very tired on the Monday after the long run, ease back and walk for longer.
ABSOLUTE BEGINNER
WEEK 9
MONDAY: 60MINS
TUESDAY: 60MINS
WEDNESDAY: REST
THURSDAY: 60MINS
FRIDAY: 50MINS
SATURDAY: 90MINS
SUNDAY: REST
WEEK 10
MONDAY: 60MINS
TUESDAY: 60 MINS
WEDNESDAY: REST
THURSDAY: 60MINS
FRIDAY: 60MINS
SATURDAY: 90-95mins
SUNDAY: REST
NOVICE
Easy runs should be done at a relaxed pace, while steady runs should be done at a pace that’s slightly uncomfortable, but you shouldn’t be struggling.
If you feel good on the Friday, change the cross-train workout to a 2-3 mile very easy run.
The Sunday long run in week 10 is a bit shorter than normal in order to give your body a chance to recover before increasing it to 14miles the following Sunday.
WEEK 9
MONDAY: 5 MILES (MIDDLE 3 MILES AT A STEADY PACE)
TUESDAY: 6 MILES EASY
WEDNESDAY: REST DAY
THURSDAY: 6 MILES (4MILES AT A STEADY PACE)
FRIDAY: 2 MILES EASY OR 45MINS CROSS TRAIN
SATURDAY: 12-13 MILES EASY
SUNDAY: REST DAY
WEEK 10
MONDAY: 6 MILES (MIDDLE 4 MILES AT A STEADY PACE)
TUESDAY: 6 MILES EASY
WEDNESDAY: REST DAY
THURSDAY: 6 MILES (4 MILES AT A STEADY PACE)
FRIDAY: 3 MILES EASY
SATURDAY: 9 MILES (LAST 3 MILES AT A STEADY PACE)
SUNDAY: REST DAY
INTERMEDIATE
The Easy runs are all about time on the feet and recovery, so they should be done nice and relaxed.(7-9min mile pace) The Steady runs should be done at faster pace so you should feel comfortably uncomfortable, which is about 70-75% effort (7-8Min mile pace). If you are struggling, you are going too fast!
WEEK 9
MONDAY: REST DAY
TUESDAY: 8 MILES STEADY
WEDNESDAY: 10MILES ( 6 MILES AT GOAL MARATHON PACE OR SLIGHTLY FASTER)
THURSDAY: 8MILES EASY
FRIDAY: 8 MILES ( 4 X 5MINS @ 10K RACE PACE WITH 3 MIN JOG IN BETWEEN).
SATURDAY: REST DAY
SUNDAY: 18 MILES EASY ( LAST 3 MILES STEADY)
WEEK 10
MONDAY: REST DAY
TUESDAY: 9 MILES STEADY
WEDNESDAY: 10MILES ( 7 MILES AT GOAL MARATHON PACE OR SLIGHTLY FASTER)
THURSDAY: 9-10 MILES EASY
FRIDAY: REST DAY
SATURDAY: 8MILES ( 6 X 3MINS AT NEAR 5K RACE PACE-2MINS REC)
SUNDAY: 20 MILES EASY (LAST 3 MILES STEADY)
The easy runs are about time on the feet and logging the miles, so they should be done at a relaxed pace(7-8min mile pace). Running your easy days too quick will result in you not recovering sufficiently from the hard sessions.
The steady run would be about 20-30 seconds a mile faster than your easy run.
Tempo run should be done at a pace that’s 25-30 sec slower than your 10k race pace.
ADVANCED
WEEK 9
MONDAY: REST DAY
TUESDAY: 10 MILES AT STEADY PACE
WEDNESDAY: 8MILES (6-8 X 3 MINS AT NEAR 5K RACE PACE-2MIN REC)
THURSDAY: 12MILES EASY
FRIDAY: 10 MILES ( 6 X 2.5-3MINS GRADUAL UPHILL)
SATURDAY: 10 MILES STEADY/EASY
SUNDAY: 20 MILES EASY
WEEK 10
MONDAY: REST DAY
TUESDAY: 10 MILES AT A STEADY PACE
WEDNESDAY: 10 MILES ( 7 MILES AT GOAL MARATHON PACE
THURSDAY: 11 MILES EASY
FRIDAY: 10 MILES (6 X 2.5-3MINS GRADUAL UPHILL OR 8 MILES AT GOAL MARATHON PACE )
SATURDAY: 10 MILES STEADY/EASY PACE DEPENDING ON HOW YOU FEEL
SUNDAY: 20 MILES ( LAST 3 MILES AT TEMPO PACE)
