10K Intervals Schedule
Here is Gavin’s Intervals Schedule aimed at preparing for a 10K race – enjoy !
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
---|---|---|---|---|---|---|---|
Week 1 | Rest | 2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 2-2.5M easy, 2M faster, jog to finish | 2-3M easy |
Week 2 | Rest | 2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 15 mins easy, 15 mins fast but controlled, jog to finish | 3-4M easy |
Week 3 | Rest | 2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy | Rest | Rest | Rest | 30-40 mins relaxed, inc hills | 4-6M easy |
Week 4 | Rest | 2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy | Rest | Rest | Rest | 5M, first half at 70%, second at 85% | 5-7M easy |
Week 5 | Rest | 2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy | Rest | Rest | Rest | 35-45 mins fartlek with varied efforts and recoveries | 6-7M easy |
Week 6 | Rest | 2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy | Rest | Rest | Rest | 6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90% | 7-8M easy |
Week 7 | Rest | 2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy | Rest | Rest | Rest | Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down | 7-9M easy |
Week 8 | Rest | 2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy | Rest | 4-5M easy | Rest | Rest | RACE |