Sub 40 10km
8 week to your first sub 40 minute 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)
| Week 1 | |
|---|---|
| Mon |
Rest |
| Tues |
Fartlek (4 x 1 min hard, 2 easy) |
| Wed |
8km easy |
| Thurs |
10km @ 4:20 min/km |
| Fri |
Fartlek (4 x 1 min hard, 2 easy) |
| Sat |
6km easy |
| Sun |
10km LSD |
| Week 2 | |
|---|---|
| Mon |
Rest |
| Tues |
Hills 4 x 200m, easy jog back |
| Wed |
6km easy |
| Thurs |
8km @ 4:20 min/km |
| Fri |
8km easy |
| Sat |
Fartlek (5 x 1 min hard, 2 easy) |
| Sun |
12km LSD |
| Week 3 | |
|---|---|
| Mon |
Rest |
| Tues |
Hills 5 x 200m easy jog back |
| Wed |
8km easy |
| Thurs |
10km @ 4:15 min/km |
| Fri |
6km easy |
| Sat |
Track (4 x 400m @ 1:30 rest 2 min) |
| Sun |
10km LSD |
| Week 4 | |
|---|---|
| Mon |
Rest |
| Tues |
Hills 6 x 200m, easy jog back |
| Wed |
6km easy |
| Thurs |
8km @ 4:15 min/km |
| Fri |
8km easy |
| Sat |
Track (4 x 400m @ 1:28 rest 2 min) |
| Sun |
14km LSD |
| Week 5 | |
|---|---|
| Mon |
Rest |
| Tues |
Track (5 x 200m @ 43, rest 90 sec) |
| Wed |
8km easy |
| Thurs |
10km @ 4:12 min/km |
| Fri |
8km easy |
| Sat |
Track (4 x 400m, rest 1 min 1 x 200m, rest 3 min) x 3 |
| Sun |
12km LSD |
| Week 6 | |
|---|---|
| Mon |
Rest |
| Tues |
Track (6 x 200m @ 43 rest 90 sec) |
| Wed |
6km easy |
| Thurs |
8km @ 4:10 min/km |
| Fri |
8km easy |
| Sat |
Track (4 x 400m @ 1:28 rest 2 min) |
| Sun |
14km LSD |
| Week 7 | |
|---|---|
| Mon |
Rest |
| Tues |
8km time trial @ < 33 min |
| Wed |
Track (3 x 400m @ 1:30, rest 3 min 4 x 200m @ 42, rest 1½ min) |
| Thurs |
8km @ 4:20 min/km |
| Fri |
4km easy/strides |
| Sat |
Track (4 x 400m @ 1:28 rest 2 min) |
| Sun |
12km LSD |
| Week 8 | |
|---|---|
| Mon |
Rest |
| Tues |
6km 4:10 min/km |
| Wed |
Track (2 x 400m @ 1:30, rest 3 min, 3 x 200m @ 42, rest 1½ min) |
| Thurs |
Rest |
| Fri |
5km easy/strides |
| Sat | RACE |
| Sun |
10km recovery |