10km IMPROVER* 12 Week Schedule; Dated for Percy Pud by Steel City Striders on 1st Dec.

2013
Mon & Wed OPTIONAL

Created by Neil Evans-Mudie, facebook.com/SkilfulRunningDotCom

Mon (Easy) Optl Session 20 min @ EASY 20 min @ EASY 20 min @ EASY 30 min @ EASY 30 min @ STEADY 20 min @ EASY Notes

Tues (Speed Endurance) Session 20 min @ EASY Notes

Weds (Recovery) Optl Session Active Recovery Active Recovery Active Recovery Active Recovery Active Recovery Active Recovery Notes Active Recovery = Non-running

Thu (Stamina) Optl Session 30 min @ EASY Notes

Fri (Rest) Session Rest Notes

Week 1

W/C 9/9/13

Sat OR (not and) Sun (Endurance (& Rest)) Session Notes 40 min @ EASY

2 3

16/9/13 23/9/13

30 min @ STEADY 5 min @ EASY, 10 min @ STEADY, 5 min @ EASY, 10 min @ STEADY, 5 min @ EASY. 5 min @ EASY, 20 min FARTLEK, 10 min @ EASY. 5 min @ EASY, 30 min FARTLEK, 15 min @ EASY. 5 min @ EASY, 10 min @ HARD, 5 min @ EASY, 5 min @ HARD, 5 min @ EASY, 5 min @ HARD, 5 min @ EASY. 5 min @ EASY, 20 min @ HARD, 10 min @ EASY. 10 min @ EASY, 10 min @ STEADY, 10 min @ HARD, 10 min @ STEADY, 10 min @ EASY. 5 min @ EASY, 30 min @ HARD, 10 min @ EASY. 5 @ EASY, 6 * (90 secs @ HARD; 2 min @ EASY), 5 min @ EASY

35 min @ EASY 40 min @ STEADY

Rest Rest

45 min @ EASY 50 min @ EASY

4 5 6

30/9/13 7/10/13 14/10/13

40 min @ STEADY 45 min @ EASY 15 min @ EASY, 10 min @ STEADY, 5 min @ EASY 30 min @ EASY 45 min @ STEADY

Rest Rest Rest

60 min @ EASY 75 min @ EASY RACE 5km; 10 min warmup & 10 min cool-down.

7 8

21/10/13 28/10/13

40 min @ EASY 30 min @ EASY 30 min @ EASY 40 min @ EASY

Active Recovery Active Recovery Active Recovery Active Recovery

Rest Rest

75 min @ STEADY 60 min @ EASY

9 10

4/11/13 11/11/13

40 min @ STAEDY 2 * (10 min @STEADY; 10 min @ HARD), 5 min @ EASY 20 min @ EASY

Rest Rest

70 min @ EASY 60 min @ EASY

11

18/11/13

Rest

12

25/11/13

Rest

5 min @ EASY, 10 min @ HARD, 5 min @ EASY, 5 min @ HARD, 5 min @ EASY. 10 @ EASY, 3 * (1 min @ HARD; 1 min @ WALK), 5 min @ EASY

Active Recovery Active Recovery

Rest

45 min @ EASY

Rest

Rest

Sat 30/11: 10 min @ EASY; Sun 1/12: 10km RACE DAY (Percy Pud 10Km 1/12/13)

Intensities/Efforts: EASY = Conversation pacec STEADY =continuous running with effort; harder breathing HARD = continuous running with concentration; probably little conversation, as fast as you can to consistently complete the run FARTLEK = Speed Play as you like e.g. find a rolling route and run HARD up & over hills then relax back to STEADY pace and continue to next hill (or tree or lamp-post or marker): Fartlek efforts should be of varying durations TEMPO = 4 word only possible conversation, 10-30 secs/mileslower than 10km race pace, 85-92% max heart rate. * IMPROVER = Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius imperdiet augue, id sollicitudin eros commodo eu. Suspendisse vitae venenatis nisl. Nam ultricies tincidunt augue sit amet tristique..

10km COMPETENT* 12 Week Schedule; Dated for Percy Pud by Steel City Striders on 1st Dec. 2013
Mo, We & Th = OPTIONAL

Created by Neil Evans-Mudie, facebook.com/SkilfulRunningDotCom

Week
1

W/C
9/9/13

Mon (Light) Optl Session Notes

30 min @ EASY

Tues (Speed Endurance) Session Notes

10 @ EASY, 4 * (1 min @ HARD; 1 min @ EASY), 5 min @ EASY

Weds (Recovery) Optl Session Notes

Active Recovery Active Recovery = Non-running

Thu (Stamina) Optl Session Notes

45 min @ EASY

Fri (Rest) Session Notes

Rest

Sat (Steady) Session Notes

30 min @ EASY

Sun (Endurance) Session Notes

60 min @ EASY

16/9/13

30 min @ EASY 40 min @ EASY 30 min @ STEADY Rest

23/9/13

30/9/13

7/10/13

10 @ EASY, 4 * (2 min @ HARD; 2 min @ EASY), 5 min @ EASY 10 @ EASY, 4 * (2 min @ HARD; 2 min @ EASY), 5 min @ EASY 10 @ EASY, 3 * (5 min @ HARD; 5 min @ EASY), 5 min @ EASY 45 min @ STEADY

Active Recovery Active Recovery Active Recovery Active Recovery Active Recovery

45 min @ EASY 45 min @ STEADY 45 min @ EASY 20 min @ EASY 20 min @ EASY

Rest

30 min @ STEADY

75 min @ EASY

Rest

30 min @ EASY

80 min @ EASY

Rest

Rest

14/10/13

30 min @ EASY

10 @ EASY, 6 * (1 min @ HARD; 1 min @ EASY), 10 min @ EASY

Rest

5 min @ EASY, 30 min FARTLEK, 10 min @ EASY. 5 min @ EASY, 30 min FARTLEK, 10 min @ EASY. 10 min @ EASY

85 min @ EASY

90 min @ EASY

RACE 5km; 20 min warm-up & 20 min cool-down.

Sat & Sun may be swapped so race can be free 5k Parkrun.

21/10/13

30 min @ STEADY 45 min @ EASY 30 min @ EASY 30 min @ STEADY Rest

28/10/13

4/11/13

10

11/11/13

11

18/11/13

12

25/11/13

Rest

10 @ EASY, 5 * (3 min @ HARD; 3 min @ EASY), 10 min @ EASY 10 @ EASY, 5 * (4 min @ HARD; 2 min @ EASY), 10 min @ EASY 10 @ EASY, 4 * (5 min @ HARD; 90 secs @ EASY), 10 min @ EASY 10 @ EASY, 4 * (6 min @ HARD; 2 min @ EASY), 10 min @ EASY 10 @ EASY, 5 * (1 min @ HARD; 1 min @ VERY EASY), 5 min @ EASY 5 @ EASY, 3 * (1 min @ HARD; 1 min @ WALK), 5 min @ EASY

Active Recovery Active Recovery Active Recovery Active Recovery Active Recovery

45 min @ STEADY 50 min @ STEADY 60 min @ EASY 45 min @ EASY 25 min @ EASY

Rest

Rest

Rest

Rest

Rest

5 min @ EASY, 20 min @ HARD, 5 min @ EASY. 5 min @ EASY, 30 min TEMPO, 10 min @ EASY. 20 min @ EASY, 10 min @ HARD, 10 min @ EASY. 5 min @ EASY, 30 min FARTLEK, 5 min @ EASY. 10 min @ EASY, 25 min TEMPO, 10 min @ EASY. 10 min @ EASY

85 min @ EASY

90 min @ EASY

80 min @ STEADY

75 min @ EASY

60 min @ EASY

Active Recovery

Rest

Rest

10km RACE DAY (Percy Pud 10Km 1/12/13)

Intensities/Efforts: EASY = Conversation pacec STEADY =continuous running with effort; harder breathing HARD = continuous running with concentration; probably little conversation, as fast as you can to consistently complete the run FARTLEK = Speed Play as you like e.g. find a rolling route and run HARD up & over hills then relax back to STEADY pace and continue to next hill (or tree or lamp-post or marker): Fartlek efforts should be of varying durations TEMPO = 4 word only possible conversation, 10-30 secs/mileslower than 10km race pace, 85-92% max heart rate. * COMPETENT = Expereinced, regular runner who can continuously run for 60+ mins; You aim to run 3 6 times per week; Youre looking to develop your existing running fitness, run faster and improve your personal bests.