Get Running

Get Running advanced training plan: Week Two

It’s time to choose a 10km event and make it your goal

Choose the event you want to complete and get it in the diary. Photograph: Alan Betson / The Irish Times
Choose the event you want to complete and get it in the diary. Photograph: Alan Betson / The Irish Times
Mary Jennings's picture
Mary Jennings
Mon May 01 2023 - 15:46

Welcome back. I hope you managed the three runs and were able to track the distance you travelled in your runs thanks to the various options for time tracking I showed you.

Training Log: It may sound tedious but it works so well to keep us accountable and motivated. Download the tracker from the Get Running site or get yourself a paper diary. Write in the details of last week’s runs and plan ahead for this week. It’s so easy to talk ourselves out of a run if we are not accountable, so commit to getting out the three times. Commit on paper, put it in your diary, and you are much more likely to get out there.

Get Running 10K - Week 2 - Mary explains how to put a plan in place.

Find a 10km event: It’s time to choose your 10km event and put it in your training log or diary. Work out how many weeks it is until the race date, and fill into the diary everything that is going to get in your way between now and then. Be realistic and don’t sign up to something that you know will not be possible.

Starting speedwork: Don’t panic, it’s not scary. Just for the last few minutes of your midweek runs, pick up the pace. See how it feels, don’t overdo it. For now just experiment with it, and see how the body feels when you vary your pace to a quicker one than you are used to.

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Long run: For our weekend “long run” we are going to add on another 5 minutes to the run to make it a 40-minute run this week. Nice and slowly, no pressure. The aim of this run is to improve your endurance nothing else, so keep the pace good and slow and try to relax.

Homework There are three runs to complete each week. Remember to spread them out across the week to allow the body to recover.

Week Two Training Plan

Homework 1
  1. Warmup: Take a five-minute brisk walk
  2. Run/walk session: 30 minutes run (27 minutes comfortable, last 3 minutes faster)
  3. Cooldown and stretch: Five minute walk and three stretches
Homework 2 (a day or two after Homework 1)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 30 minutes run (27 minutes comfortable, last 3 minutes faster)
  3. Cooldown and stretch: Five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
  1. Warmup: A five-minute brisk walk
  2. Run/walk session: 40 minutes easy pace - track your distance
  3. Cooldown and stretch: A five-minute walk and three stretches

Best of luck.

I’ll be back with you next week to see how you are getting on and to add in something else new.

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