Finish the Windsor 10K with this 8 week training plan

Finish the Windsor 10K with this 8 week training plan

Less than 10 weeks to the Windsor Women’s 10K! Here’s the perfect no-frills training plan to get you across the finish line with a smile.

Your 10K training focus

Congratulations on entering a 10K (if it’s the Windsor Women’s 10K in September, we can’t wait to welcome you!) Next step is sorting a training plan. You only have 8 weeks, but that’s plenty of time to train for the endurance and pace a 10K requires.

A 10K training plan should focus on improving your cardiovascular endurance, muscular endurance, and pace to get round the 6.2 miles in good shape.

How fit do you need to be?

Can you train for a 10K in 8 weeks from scratch? It’s possible, but we would advise you to start this programme from a decent base. 8 weeks is enough time to train for a 10K, but it does mean you’ll need to train with focus and intensity. Make sure you can run for 3.5km/20 minutes without stopping – you can build from there.

You’ll notice that our suggested plan below doesn’t dictate pace or speed – just distance. This is because our focus is on getting you round the 10K race, not finishing in a certain time, or getting a PB.

If you have a particular time or pace in mind, use the Thursday runs to work on pace (speed) and the Sunday longer runs to keep an eye on how that distance matches your target race time.

How many days a week to train for a 10K?

The plan we suggest below will have you running 3-4 times a week, with an additional 1-2 days cross-training. You will have 2 rest days. Your longest run will be 6 miles.

Your 8-week 10K training plan

 Week 1

Monday – rest day

Tuesday – 4km run

Wednesday – 20-30 minute cross train (easy bike/swim or a walk)

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 20-30 minute cross train

Sunday – 5km run (walking breaks if necessary)

 Week 2

Monday – rest day

Tuesday – 4km run

Wednesday – 20-30 minute cross train (easy bike/swim or a walk)

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 20-30 minute cross train

Sunday – 5.5km run (walking breaks if necessary)

Week 3

Monday – rest day

Tuesday – 4km run

Wednesday – 30-35 minute cross train (easy bike/swim or a walk)

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train

Sunday – 6km run (walking breaks if necessary)

Week 4

Monday – rest day

Tuesday – 4.5km run

Wednesday – 30-35 minute cross train (easy bike/swim or a walk)

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train

Sunday – 6.5km run (walking breaks if necessary)

Week 5

Monday – rest day

Tuesday – 5km run

Wednesday – 10 minutes strength training (body weight exercises are fine), 40 minute cross train

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train

Sunday – 7km run (walking breaks if necessary)

Week 6

Monday – rest day

Tuesday – 5km run

Wednesday – 10 minutes strength training (body weight exercises are fine), 40 minute cross train

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train

Sunday – 8km run (walking breaks if necessary)

Week 7

Monday – rest day

Tuesday – 5km run

Wednesday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train

Sunday – 9km run (walking breaks if necessary)

Week 8 (race week)

Monday – rest day

Tuesday – 5km run

Wednesday – 30 minute cross train

Thursday – 3.2km run

Friday – rest (stretch/mobility work)

Saturday – rest (stretch/mobility work)

Sunday – 10K race!

 

Windsor Women’s 10k Saturday 25th September. Click here to enter today

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