LEVEL 3 / INTERMEDIATE 10K TRAINING PLAN A 10 week plan for runners who have run a 10k in under 55 minutes and want to improve on their time. Welcome to the community and well done on taking that first step to becoming a better, faster and stronger runner! I'm here to help you with your journey to get you where you want to be. By downloading this plan you agree to the terms and conditions which can be found on the website footer at www.benparkes.com Please ensure you have read these fully before starting this plan. It's pretty much impossible to be able to follow the plan exactly - life gets in the way and other things crop up. However this will serve as a guide that you can build in and around your life and it's ok to move a few sessions around. You can achieve way more than you think and this plan will give you a great foundation to help you reach your potential. There will be some tough moments over the next few weeks but many more highs as you get fitter and stronger! I know you can do it and looking forward to hearing all about how you get on! COPYRIGHT © PARKES RUNNING 2022 THANK YOU! If you would like to support what we do, then please consider these options to keep the content coming. Your support means SO much and we couldn't do it without you! Get 10% off the best running gear including hats, wraps, singlets, tees and hoodies using code PLAN at checkout! www.benparkes.com Subscribe to the YouTube channel for loads more training tips and advice! www.youtube.com/benparkes Support us financially by becoming a Patron from £2 per month. www.patreon.com/benparkes The Amazon store has hand-picked items that we use and love to help you with your training and recovery! www.amazon.co.uk/shop/influencer-7c13cb8b Wishing you all the very best in life, training and racing. Keep on getting it done! Ben COPYRIGHT © PARKES RUNNING 2022 GLOSSARY If there's anything in the plan that you're not sure about, then you can look it up here! Easy Runs - Easy runs help build your aerobic base which will allow you to run long distances. You should be able to easily hold a conversation on your easy runs. If it feels hard in any way, then slow down. Load - Shows an indication of the intensity of the session and how much "stress" the body will be put under. If you need to move sessions around then try to avoid back to back high intensity days. Long Runs - The long runs are crucial for building endurance and prepare you mentally and physically to go the distance. Use these to practice your race day routine - run in the kit you plan to use on the day, practice your fuelling and ideally start your run at the same time as your goal race! Phase - The plan is split into different phases to help the body deal with the increase in activity. The prep phase lays down the base and prepares you for what is to come, then we have a recovery week where your body can make the adaptations and reset before going into the final build where the volume increases and intensity increases. Finally ending with a taper week to let your body recover before going into race week feeling fresh and raring to go! Rest days - Rest days are just as important as training days! Avoid any running or cross training on these days. Focus on getting good quality sleep and letting your body recover so it can rebuild and make adaptations. Speed sessions - These runs will involve running at a fast pace and then recovering for a given number of repetitions otherwise known as intervals which are the best way to improve your speed! Strength training - Setting aside a session for strength training each week will help to improve your running economy and efficiency. It is also a great way to correct any muscle imbalances in the body and can help to reduce the risk of common running injuries by strengthening any weak areas. Some great exercises are planks, bridges, squats, step ups, lunges, deadlifts, clams and calf raises! Strides - These are 20 second bursts of fast running, around 95% effort with a 45-60 second rest between each. You'll usually see these on an easy run day so add them in during the second half of the run. They are great for improving stride length and help build better form and efficiency so don't skip them! Tempo Runs - During these runs you'll be running at a comfortably hard effort for fairly long periods of time. This is key for building your body's ability to run faster for longer! COPYRIGHT © PARKES RUNNING 2022 PACE CHART The charts below will give you a rough guide on how to pace each run based on your goal finish time. Each run on the plan will refer to this chart so you can be confident that you are training at the appropriate intensity. Easy Pace - You should feel like you could easily hold a conversation with someone at this pace. Tempo Pace - The pace you feel you could hold for around an hour. Comfortably fast but still in control. For most people it will be between 10k and half marathon pace. 10k Pace - This is your goal 10k race pace and it's important to practice this a lot in training so you can get comfortable with how it feels. 5k Pace - This is the pace you feel you could currently run 5k at. Most of your speed sessions will be done at this pace. Strides - These are 20 second bursts of fast running, around 95% effort with a 45-60 second rest between each. COPYRIGHT © PARKES RUNNING 2022 THE PLAN COPYRIGHT © PARKES RUNNING 2022 MILES Weeks 1-5 THE PLAN COPYRIGHT © PARKES RUNNING 2022 MILES Weeks 6-10 THE PLAN COPYRIGHT © PARKES RUNNING 2022 KM Weeks 1-5 THE PLAN COPYRIGHT © PARKES RUNNING 2022 KM Weeks 6-10
