Dulux 10km Training Guide
The perfect intermediate training for your 10km challenge. This is the plan for you if you regularly run and do some structured training.
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GLOSSARY FOR TRAINING PLAN TERMS
- Hill sprints: just as they sound – sprinting up a hill.
- Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
- Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
- Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
- Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
- Easy runs: 40% of maximum effort.
- On Off Ks: One pace 1km different pace the next.
Week 1
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 7.3km Tempo 1200s
Thursday – REST
Friday – REST
Saturday – 6km Long Run
Sunday – REST
Week 2
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 7km Shorter Intervals
Thursday – REST
Friday – REST
Saturday – 8km Long Run
Sunday – REST
Week 3
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 7km Rolling 500s
Thursday – REST
Friday – REST
Saturday – 9km Long Run
Sunday – REST
Week 4
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 7km 1.5km repeats
Thursday – REST
Friday – REST
Saturday – 10km Long Run
Sunday – REST
Week 5
Monday – 5km Easy Run
Tuesday – REST
Wednesday – 5km 400m Repeats
Thursday – REST
Friday – REST
Saturday – 7km Long Run
Sunday – REST
Week 6
Monday – 6km Easy Run
Tuesday – REST
Wednesday – 8km On Off K’s
Thursday – REST
Friday – REST
Saturday – 10km Long Run
Sunday – REST
Week 7
Monday – 7km Easy Run
Tuesday – REST
Wednesday – 9km Tempo 3-2-1
Thursday – REST
Friday – REST
Saturday – 12km Long Run
Sunday – REST
Week 8
Monday – 8km Easy Run
Tuesday – REST
Wednesday – 9.4 Mile Repeats
Thursday – REST
Friday – REST
Saturday – 12km Long Run
Sunday – REST
Week 9
Monday – 8km Easy Run
Tuesday – REST
Wednesday – 10km Progressive Run
Thursday – REST
Friday – REST
Saturday – 8km Long Run
Sunday – REST
Week 10
Monday – REST
Tuesday – REST
Wednesday – 6.9km Taper Intervals
Thursday – REST
Friday – REST
Saturday – 10km Race
Sunday – REST
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