During the course of your 3 weekly sessions, we're going to suggest that you incorporate some short speedwork once a week, which will help you make rapid progress and make it easier for you to finish your 10 km run comfortably.
This 8 week preparation will be divided into 2 three week cycles and a 4th week that will be be less intensive so you can conserve your strength before the race. Happy training!
You're about to start your 1st week of the 1st cycle of the 10 km training program. The second session of the week will be devoted to speed work.
You're about to start your 2nd week of the 1st cycle of the 10 km training program. Try to find some slightly hilly terrain for the third session of the week!
You're about to start your 3rd week of the 1st cycle of the 10 km training program. You're going to do a longer session focusing on your speedwork.
The aim this week is to give your body the chance to adapt properly to the work it's done in the previous 3 weeks so you can then move on to the 2nd work cycle, leading to your end goal: to finish your 10 km. The week will only include 2 sessions so you'll have more chance to recover.
You're about to start your 1st week of the 2nd cycle of the 10 km training program. After a week of recovery, we're going to increase the time spent on speedwork.
You're about to start your 2nd week of the 2nd cycle of the 10 km training program. We're going to continue to extend the duration of the speed session.
You're going to start the 3rd week of the 2nd cycle of the 10 km training program. You're going to work on your last speed session. After that, most of the work for the competition will be done.
This is the last training session leading up to your 10 km trial at the end of the week. It's important to feel physically refreshed, to eat well and stay properly hydrated over these last few days; the success of your race may depend on this. This is why you only have one session before your Sunday race (the day on which most races take place). Timetable this session for Tuesday or Wednesday.
Then, make sure you don't forget anything; it would be a shame to ruin everything, after all your hard work, simply because you want to do a bit more just to reassure yourself; it's always a big mistake!