ReadySteadyCork Training Programme

ABSOLUTE BEGINNER

WEEK 13

MONDAY: 60mins

TUESDAY: 50mins

WEDNESDAY: REST

THURSDAY: 50mins

FRIDAY: 60mins

SATURDAY: 1 hour 15 mins

SUNDAY: REST

WEEK 14

MONDAY: 45mins

TUESDAY:  45mins

WEDNESDAY: REST

THURSDAY: 40mins

FRIDAY: 30mins (50%  JOGGING)

SATURDAY: 30min ( WALKING)

SUNDAY: REST

MONDAY: RACE DAY                                                       

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.

WEEK 13

MONDAY: 5 miles (Middle 3 miles at a steady pace)

TUESDAY: 5 miles easy

WEDNESDAY: REST DAY

THURSDAY: 5 miles (4 miles at a steady pace)

FRIDAY: 4 miles easy

SATURDAY: 7-8 miles easy

SUNDAY: REST DAY

WEEK 14

MONDAY: 4 miles easy

TUESDAY: 4  miles (2 miles steady)

WEDNESDAY: REST DAY

THURSDAY: 3 miles easy

FRIDAY: 3 miles easy

SATURDAY: 2 miles

SUNDAY: REST DAY

MONDAY: RACE 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 13

MONDAY:  REST DAY

TUESDAY: 7 miles steady

WEDNESDAY: 7 miles (4 mile tempo included)

THURSDAY: 7 miles easy

FRIDAY:  7 miles (6-8 x 2 mins fast)

SATURDAY: REST DAY

SUNDAY: 9-10 miles easy

WEEK 14

MONDAY: REST DAY

TUESDAY:  5 miles (6 x 400m- 200 jog recovery)

WEDNESDAY: 5 miles easy

THURSDAY: 4-5 miles very easy

FRIDAY: REST DAY

SATURDAY: 3 mile easy jog (5 x 100m strides)

SUNDAY:  2 mile very easy jog

MONDAY: RACE DAY

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 13

MONDAY: REST DAY

TUESDAY: 8 miles at steady pace

WEDNESDAY: 7 miles (6 x 3 mins at near 5k race pace - 2 min recovery)

THURSDAY: 8 miles easy

FRIDAY: 7 miles  (4 miles at marathon pace)

SATURDAY: 7 miles steady/easy

SUNDAY: 10 miles easy

WEEK 14

MONDAY: REST DAY

TUESDAY:  7 miles (6 x 400m-200m recovery)

WEDNESDAY: 6 miles easy

THURSDAY: 5 miles easy (6-8 x 100m strides)

FRIDAY:  4 miles easy

SATURDAY:  3 miles easy

SUNDAY: REST

MONDAY: RACE DAY