10k improver / Chicago training overlaps
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
2
3
4
Week commencing
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
5
5th AugustREST10k: Warm up easy, 5 x 800m race pace 2 mins easy between, warm down easy Marathon: 6 miles recovery10k: rest or cross train Marathon: 14 miles medium-long run10k: 40-60 mins easy Marathon: 6 miles recovery10k: REST Marathon: REST10k: parkrun at max pace Marathon: recovery and speed. 6 miles w/ 6 x 100m strides10k: Long run pace 60-70 mins Marathon: 16 miles w/ 12 miles at marathon race pace
6
12th AugustREST10k: warm up, 12-16x 200m at RacePace - 15 secs w/200m recovery jog, warm down. 4 form strides Marathon: 8 miles general aerobic10k: rest or cross train Marathon: VO2 Max - 8 miles w/ 5 x 800m @5k race pace, 50-90% jog interval time between10k: 40-60 mins easy Marathon: 5 miles recovery10k: REST Marathon: REST10k: REST Marathon: General aerobic and speed - 8 miles w/ 8 x 100m strides10k: Long run pace - 70-80 mins Marathon: 14 miles medium-long run
7
19th AugustREST10k: warm up easy, 5 x 1k @ race pace w/2 mins easy between, warm down easy Marathon: Recovery and speed - 7 miles w/ 6 x 100m strides10k: rest or cross train Marathon: lactate threshold - 11 miles w/ 7 miles @ 15k to half marathon pace10k: 40-60 mins Easy Marathon: REST10k: REST Marathon: medium-long run 12 miles10k: warm up then 40 mins easy Marathon: 5 miles recovery10k: long run pace - 80-90 mins (include a surge of race pace every 10 mins) Marathon: long run 20 miles
8
26th AugustREST10k: warm up, 4-5x 1mi at 5K-10K pace w/3 mins recovery. Warm down. 5 form strides. Marathon: VO2 Max - 8 miles w/ 5 x 600m @5k race pace w/ 50-90% interval time between10k: REST or cross train Marathon: medium-long run 12 miles10k: 40-60 mins Easy Marathon: REST10k: REST Marathon: recovery and speed - 5 miles w/ 6 x 100m strides10k: REST Marathon: 8-15km tune up race (9-13 miles total)10k: long run pace - 60-80 mins Marathon: long run 17 miles
9
2nd SeptemberREST10k: warm up easy, 4 x 1 mile @ race pace w/4 min easy between, warm down easy Marathon: 8 miles general aerobic10k: rest (or cross train) Marathon: VO2 Max - 9 miles w/ 5 x 100m @ 5k race pace w/ 50-90% interval time between10k: 40-60 mins easy Marathon: REST10k: rest Marathon: medium-long run 12 miles10k: parkrun at max pace Marathon: 5 miles recovery10k: long run pace - 80-90 mins (include a surge at race pace every 10 mins) Marathon: marathon pace run - 18 miles w/ 14 miles at marathon pace
10
9th SeptemberREST10k: warm up, 10-14 x 400m at race pace - 15 secs w/ 200m recovery jog, warm down. 4 form strides Marathon: VO2 Max - 8 miles w/ 5 x 600m @ 5k race pace w/ 50-90% interval time between10k: rest (or cross train) Marathon: medium-long run 11 miles10k: 40-60 mins easy Marathon: REST10k: REST Marathon: recovery and speed - 4 miles w/ 6 x 100m strides10k: REST Marathon: 8k-15k tune up race (total 9-13 miles)10k: long run pace - 80-90 mins with last 10-20 mins at race pace Marathon: long run 17 miles
11
16th SeptemberREST10k: warm up easy, 2 miles race pace w/ 5 mins easy, then 2 x 1 mile with 2 mins easy between, warm down easy Marathon: recovery and speed - 7 miles w/ 6 x 100m strides10k: rest (or cross train) Marathon: VO2 Max - 10 miles w/ 4 x 1200m @ 5k race pace w/ 50-90% interval time between10k: 40-60 mins easy Marathon: REST10k: REST Marathon: medium-long run 11 miles10k: warm up then 40 mins easy with last 5 mins slightly faster Marathon: recovery 4 miles10k: long run pace - 80-90 mins with last 10-20 mins at race pace Marathon: long run 20 miles
12
23rd SeptemberREST10k: warm up easy, 3 x 2 miles @ race pace w/ 30 secs easy between, warm down easy Marathon: VO2 Max - 8 miles w/ 5 x 600m @ 5k race pace w/ 50-90% interval in between10k: rest (or cross train) Marathon: recovery 10k10k: 40-60 mins easy Marathon: REST10k: REST Marathon: recovery and speed - 4 miles w/ 6 x 100m strides10k: REST Marathon: 8-10k tune up race (9-11 miles total10k: long run pace - 80-90 mins with last 20-30 mins at race pace Marathon: long run 16 miles
13
30th SeptemberREST10k: warm up, 5 miles starting at easy pace, dropping 20 sec/mile each mile to finish at race pace, then cool down Marathon: general aerobic and speed - 7 miles w/ 8 x 100m strides10k: rest (or cross train) Marathon: VO2 Max - 8 miles w/ 3 x 1600m @ 5k race pace w/ 50-90% interval time between10k: 40-60 mins easy Marathon: REST10k: REST Marathon: recovery and speed - 5 miles w/ 6 x 100m strides10k: parkrun at max pace Marathon: REST10k: long run pace - 80-90 mins with last 20-30 mins at race pace Marathon: medium-long run 12 miles
14
7th OctoberREST10k: 4 x split miles of 1200m at RacePace, 200 jog, 400 at Tempo. 4 mins between sets Marathon: recovery 6 miles10k: rest (or cross train) Marathon: dress rehearsal - 7 miles w/ 2 miles @ marathon race pace10k: 40-60 mins easy Marathon: REST10k: REST Marathon: recovery and speed - 4 miles w/ 6 x 100m strides10k: REST Marathon: 4 miles recovery10k: long run pace - 60-70 mins with last 10-20 mins at race pace Marathon: RACE DAY 26.2 miles
15
14th OctoberREST10k: warm up easy, 3 x 2 miles race pace w/ 30 secs easy between, warm down easy Marathon recovery REST10k: rest (or cross train) Marathon optional recovery: recovery 4 miles10k: 40-60 mins easy Marathon recovery: REST10k: REST Marathon optional recovery: recovery 4 miles10k: 15 mins easy with 3 sets of form strides OR REST Marathon recovery: REST or cross training10k: long run pace - 70-80 mins with last 10 mins at race pace Marathon optional recovery: recovery 5 miles
16
21st OctoberREST10k: warm up, 8-10x 400m at race pace - 15 secs w/ 200m recovery jog, warm down. 4 form strides Marathon optional recovery: recovery 5 miles10k: rest (or cross train) Marathon optional recovery: 5 miles10k: 40-60 mins easy Marathon recovery: REST10k: REST Marathon optional recovery: recovery 10k10k: REST Marathon recovery: REST10k: Staggered Jog RACE DAY 10K! Marathon optional recovery - 7 miles or run Staggered Jog easy
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...