CIGNA ROUND THE BAYS 2017

TRAINING PLAN 10k

TRAINING PLAN 10k

RU L E S
• The BLUE are most important

• Aim to do in the order written

• If you can’t, you CAN move sessions around
• DON’T put two blue sessions next to each other

T IPS
The strength sessions are important for your core/leg strength. There are two class options but if you cant fit it in that
day, then switch with another blue session. Strength sessions are important to be able to produce power – and the added
bonus of revving your metabolism to shed more body fat while you are sitting at your desk during the day.

SESS IONS

RU N GYM RES T
 10k

12 W EEK S TO G O

MON TUE WEDS THURS FRI SAT SUN

REST RUN REST GYM REST RUN GYM

30 mins 40 mins
Optional Les Mills Extra Les Mills
BODYBALANCE Optional lunch Les Mills Easy class of choice.
or Les Mills YOGA time walk in the BODYPUMP or conversational It’s important to
Easy,
class at Les Mills sun to get the Les Mills CXWORX. pace (option to run move your body in
conversational
to stretch out Vitamin D in and Having a strong 4min, walk 1min all sorts of angles
pace (option to run
those limbs. You the good vibes core means you if you are just and directions,
4min, walk 1min
may not feel the flowing. can produce beginning). and to take the
if you are just
need today, but more power when load off pounding
beginning).
you will in a few running and you’ll the legs in running
weeks time. Create reduce your risk of but still get a good
the habit early! injury. workout. Check
out BODYJAM,
BODYCOMBAT,
RPM or
BODYBALANCE.
 10k

11 W EEK S TO G O

MON TUE WEDS THURS FRI SAT SUN

REST RUN GYM GYM REST RUN RUN

40 mins 45 mins 30 mins
BODYBALANCE or Extra Les Mills
YOGA if you feel Class of Choice. Les Mills Easy 30 minutes easy
like doing some It’s important to BODYPUMP or Les conversational conversational
Easy, but include
extra stretching. move your body in Mills CXWORX. pace (option to pace.
one hill (option to
Or just head along all sorts of angles Having a strong run 8mins, walk
run 7mins, walk
to the gym and and directions, core means you 1min if you are
1min if you are Conversational
get on the foam and to take the can produce just beginning).
just beginning). pace is all about
rollers on Level 2 load off pounding more power when Remember to teaching your body
or Level 4. Have a the legs in running running and you’ll stretch or go join to run efficiently.
good long stretch. but still get a good reduce your risk of in with the Body Don’t head out at a
You can book a workout. Check out injury. Balance crew after sprint pace!
stretch “Explorer” BODYJAM, BODY – you’ll be running
with our Gym COMBAT, RPM or again tomorrow
Instructors for BODYBALANCE. so you’ll thank me
free! then.
 10k

10 W EEK S TO G O

MON TUE WEDS THURS FRI SAT SUN

GYM REST RUN REST GYM RUN RUN

45 mins 30 mins 50 mins
BODYBALANCE/
Les Mills YOGA/extra Easy Easy pace (option
BODYPUMP or Les stretching. conversational to run 9mins, walk
Including 2 x hill
Mills CXWORX. Remember you pace. 1min if you are
repeat of 5mins.
If classes aren’t can book a stretch just beginning).
Run up with a
your thing, get a “Explorer” Stretching should
bit of effort, and
gym instructor to with our Gym be a habit by now
jog easily back to
show you a core Instructors for – don’t neglect
the bottom. Don’t
“explorer”. Or free! those tissues!
run so hard that
grab a PT session you can’t make it
and get a core to the end of the
programme made 5mins up.
just for you!
 10k

9 W EEK S TO G O - (Rec over y

Try to keep active this week, but dial down the intensity and volume.
week)

MON TUES WEDS THURS FRI SAT SUN

REST RUN REST GYM REST RUN GYM

20 mins 30 mins
This doesn’t mean Les Mills Les Mills
do nothing at all BODYPUMP or Les Easy pace. BODYBALANCE.
– you can go for Mills CX WORX Stretch after.
Easy.
a walk, do some
stretching, wash
the car, mow the
lawns. Keep active
– but nothing
structured. Enjoy
being able to
move and having a
healthy body.
 10k

8 W EEK S TO G O
You are 4 weeks into your programme so you should aim to commit to 4 training sessions a week.

MON TUES WEDS THURS FRI SAT SUN

GYM REST RUN REST RUN GYM RUN

30 mins 25 mins 35 mins
The weekends are
Les Mills Including 2 x hill Including 6 x a great time to get Easy pace (option
BODYPUMP or Les repeats of 5 mins. 30sec’s of faster an extra workout to run 3mins, walk
Mills CXWORX – Run up with a bit running. Have in – and there 1min if you are
don’t neglect your of effort, and jog 2mins easy are awesome just beginning).
strength work. easily back to the between each fun classes all Stretching should
Classes can be fun bottom. Grab a effort. day on Saturday. be a habit by now
but if they don’t friend to make it Jump into a class – don’t neglect
fit your timetable, more fun! – something those tissues!
there are other different like an
options for you at Impact Boxing
Les Mills. Class.
 10k

7 W EEK S TO G O

MON TUES WEDS THURS FRI SAT SUN

REST RUN GYM GYM REST RUN RUN

45 mins 40 mins 55 mins
Les Mills
Including 3 x hill BODYBALANCE Les Mills Easy pace
repeats of 5mins. or Les Mills YOGA BODYPUMP or Les (option to run
Including
Run up with a bit Mills CXWORX – 6x30sec’s of 10mins, walk
of effort, and jog don’t neglect your faster running. 1min if you are
easily back to the strength work. Have 2mins easy just beginning).
bottom. Grab a Classes can be fun between each Stretch and core
friend to make it but if they don’t effort. work or CXWORX
more fun! fit your timetable, class.
there are other
options for you at
Les Mills.
 10k

6 W EEK S TO G O

MON TUES WEDS THURS FRI SAT SUN

GYM RUN REST RUN REST RUN RUN

30 mins 30 mins 30 mins 45 mins
Les Mills
BODYBALANCE or Including 3 x 3 Including 2 x hill Easy pace. Stretch
Les Mills YOGA min fast bits. Aim repeats of 8mins. after your run.
Easy run – OR go
to get faster over Run up with a bit for a 30 min hilly Grab a foam roller
each one – not of effort, and jog walk. at the gym and get
slower. These are easily back to the stuck into those
great to do on a bottom. muscles.
treadmill as you
can set a pace and
stick to it! Hit a
Les Mills CX WORX
class after.
 10k

5 W EEK S TO G O - (Rec over y week)

MON TUES WEDS THURS FRI SAT SUN

REST GYM RUN REST GYM REST RUN

30 mins 30 mins
Les Mills
BODYBALANCE or Get to a fun cardio Easy pace. Stretch
Les Mills YOGA class at the gym
Easy pace. after your run.
Stretch after your today – grab some Grab a foam roller
run. Grab a foam friends and hit at the gym and get
roller at the gym rpm for a “group stuck into those
and get stuck into training ride”. muscles.
those muscles.
 10k

4 W EEK S TO G O

MON TUES WEDS THURS FRI SAT SUN

REST RUN GYM RUN REST RUN RUN

40 mins 40 mins 30 mins 60 mins
Including 4 x 4 Les Mills Set up the Streth Easy pace. Stretch
min fast bits. Aim BODYPUMP or treadmill Easy and core work.
to get faster over Les Mills CXWORX on random run including
each one – not class at the gym. programme, for 30 6 x 30sec fast bits
slower. These are As we get closer – 40 mins and run with 2min
great to do on a to race day, we building intensity recovery between
treadmill as you will cut down the toward the end. each –
can set a pace and weights – but until OR go for a
stick to it! then, they are a 30 min hilly walk.
great addition to
your programme.
 10k

3 W EEK S TO G O

MON TUES WEDS THURS FRI SAT SUN

GYM RUN RUN REST RUN GYM RUN

30 mins 45 mins 45 mins 70 mins
Les Mills CXWORX Include 10mins at Including 4 x 4min Les Mills Easy pace. Stretch
or Les Mills Easy jog goal race effort. fast bits. Aim to BODYBALANCE and core work.
BODYPUMP or This 10mins will get faster over or Les Mills YOGA
your weights feel reasonably each one ,not class – or grab
session from the difficult but not an slower. These are that foam roller
Gym Instructor all out effort. great to do on a and stretch and
or your PT treadmill as you roll.
session. can set a pace and
stick to it!
 10k

2 W EEK S TO G O

MON TUES WEDS THURS FRI SAT SUN

REST RUN GYM RUN GYM RUN RUN

60 mins 50 mins 40 mins 50 mins
Include 15mins at Les Mills Including 3 x 5 min Les Mills Easy pace. Build
goal race effort. BODYBALANCE fast with 5mins BODYPUMP or Les Very very easy. your intensity over
This 15mins will recovery between Mills CXWORX – This is not the the last 10mins.
feel reasonably each. Aim to get this is your last time to be running Stretch and
difficult but not an faster over each chance to get a fast. Imagine that
all out effort. one, not slower. weights class in you’re running so
These are great to so make the most your grandmother
do on a treadmill of it! can beat you.
as you can set a
pace and stick to
it!
 10k

1 W EEK S TO G O - (Taper)

MON TUES WEDS THURS FRI SAT SUN

REST RUN REST RUN REST RUN

40 mins 40 mins 15 mins RACE
Streth Streth DAY
Include 10mins Including 4x Easy
at effort. This 2min fast bits. jog with 4 x 30sec
10mins will Aim to get faster fast bits. The Good Luck!
feel reasonably over each one – rest is very very
difficult but not an not slower. easy.
all out effort. These are great
to do on a
treadmill as you
can set a pace
and stick to it!