STEP 1 Use the Hansons Training Pace Calculator to fill in the following paces. Youll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you dont go too easy, or too hard.
__________ : Your goal finish time __________ : Your goal pace (GP)
__________ : Long Run __________ : 5k pace (for workouts)
BRUSH UP ON YOUR RUNNER LINGO
STEP 2 TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 4560 minutes if necessary.
RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.
WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy jogging to recover once youre done.
REST OR CROSS-TRAIN: Total rest, or doing a non-running activity such as weights, yoga, cycling, etc.
NOTATION: In these training plans, minutes and seconds are noted using quotations marks: minutes are denoted using by single quotation marks, and seconds denoted by double quotation marks. (3 = 3 minutes, 45 = 45 seconds)
START TRAINING STEP 3 NOTE: For all Tues/Thurs workouts, include 1.6 km warm up, 1.6 km cool down 10K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS
MON TUE WED THU FRI SAT SUN
9.6 up/down km 5 x 1 hills Rest WEEK 1 Long run: 6.5 km easy 6.5 km easy Alternate: 5 km easy or Jog down in 90 90 Up km at tempo pace, easy cross-train for recovery Down km at moderate effort
3 x 1 hard / 1 easy 8 x 1 tempo km Rest WEEK 2 8 km Long run: 8 km easy 5 x 1 hills 6.5 km easy or easy 90 40 recovery easy cross-train 3 x 30 hard / 90 easy
11.2-kilometer 3 x 2 hard / 1 easy progressive tempo Long run: Rest WEEK 3 8 km 9.6 km easy 2 x 90/60/30 hills 9.6 km easy 1 hour and or Start moderate and easy 40 minutes easy cross-train cut down 2 each 3 x 1 hard / 1 easy kilometer
13-km aerobic tempo
3 x 3 hard / 90 easy at tempo pace +8 Rest or Long run: Rest WEEK 4 6.5 km easy 6 x 45 hills 6.5 km easy 4 x 100m hard with 5 km easy 1 hour and 45 minutes or easy cross-train 3 recovery 10K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS
MON TUE WED THU FRI SAT SUN
12 x 600m at Goal Pace 3 x 3/2/1 hills Rest WEEK 5 9.6 km with equal rest 9.6 km 6.5 km Long run: or easy easy Increasing effort as the easy 90 easy cross-train Pick up speed intervals get shorter throughout workout
6 x 1k at 2 x 3k tempo 10k race pace +5 w/ 2 rest between with 2 rest Long run: Rest WEEK 6 11.2 km 9.6 km 6.5 km 1.6 kilometer tempo 1 hour and or easy easy easy 8 x 400m 45 minutes easy cross-train at 5k pace 3 x 150m hard with 90 rest w/ 4 recovery
6 x 800m at 5k pace 13-km progressive
then 250m even faster aerobic tempo Long run: Rest WEEK 7 11.2 km 9.6 km 8 km 1 hour and or easy easy Start moderate and easy 1 recovery after 800, 45 minutes easy cross-train 4 recovery after 250 cut down 2 each km
2 x 3000/1600/1200/ 800/400/200m 70 run as you feel Rest WEEK 8 11.2 km 11.2 km 9.6 km Long run: Rest 4/3/2/2/2/2 or easy easy easy 90 9 x 100m quick easy cross-train Start at tempo pace -7 and get steadily faster 10K ADVANCED 9-WEEK TRAINING PLAN KILOMETERS
MON TUE WED THU FRI SAT SUN
5 km tempo Pre-race 6 x 400m at GP w/ 4 recovery shakeout: w/ 60 rest Rest WEEK 9 8 km 8 km or RACE DAY! easy 6 x 400m easy 5 km 4 x 150m hard w/ walk 6.5 km easy (200m at 5k pace, back for recovery 200m easy) 3 x 150m at GP
