10k 16-wk training plan · 2021. 2. 9. · 10k training. 16-week programme njovuft....
TRANSCRIPT
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INTRODUCTION
This 16-week training plan is suitable for individuals with a
beginner-level of experience, who want to improve their
running fitness in a safe and sustainable way.
The plan starts with 3 runs per week, increasing to 4 per week in
week-8. You can start at week-1 or jump to the week that suits
your current ability to get started. You can also repeat weeks if
you feel you need to.
REST DAYS
Rest days are important, so make sure to give enough recovery
time to your joints and muscles between training sessions.
Gentle walks and yoga are good complementary activities you
could consider for your rest days.
Example training schedule:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
RUN RUN RUNREST REST(RUN)REST
Disclaimer: This training plan is a guideline only of recommended training sessions, and should not replace advice from yourhealthcare provider. If you are new to regular exercise, or returning to exercise after a break, please seek advice from a
healthcare professional before commencing the programme. Participants use this training plan at their own risk. Trainingplans have been provided by The Great Run Company for use by the University of Bristol.
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WARM-UP AND COOL-DOWN
Make sure to warm-up and cool-down adequately before and
after each session. Warm-up and cool-down routines should
include both dynamic movements and stretches.
Visit the University of Bristol Run Series Support Hub online or
via the University of Bristol Sport app for step-by-step exercises
to warm-up and cool-down during your training.
PACE EXPLAINED
Easy paceYou can maintain this pace for a prolonged
period of time without getting tired (greater
than one hour). Use your per/km pace from
your most recent Half Marathon if you have
achieved this distance previously.
Effort rating: 4/10
Share your progress on social media @bristolunisport
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Aches and pains? The University Sports Medicine Clinic
offers free virtual 'open clinic' consultations, during
which you can get advice from one of our clinicians. To
book an open clinic appointment email the clinic team
Our fitness team are offering advice to our community
via email. If you are having trouble with a particular
exercise, or are looking for advice on workouts that will
complement your running plan, email the gym team
Active Online is a timetable of virtual fitness classes
which are streamed live, for free, via the University of
Bristol Sport app. There are a range of classes available,
including low intensity sessions perfect for your active
rest days! Download the app to join a class.
https://mobileapp.legendonlineservices.co.uk/a/42WV?p=6
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@bristolunisportbristol.ac.uk/sport
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2W
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k 3
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4
10 minutes
easy running
15 minutes
easy running
RUN 1 RUN 2 RUN 3
15 minutes
easy walking
15 minutes
easy running
RUN 1 RUN 2 RUN 3
RUN 1 RUN 2 RUN 3
RUN 1 RUN 2 RUN 3
10 minutes
alternating running
and walking
15 minutes
alternating running
and walking
10K TRAINING16-WEEK PROGRAMME
15 minutes
alternating running
and walking
10 minutes
alternating running
and walking
20 minutes
easy running
15 minutes
easy running
15 minutes
easy running
20 minutes
easy running
We
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6W
ee
k 1
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@bristolunisportbristol.ac.uk/sport
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6W
ee
k 8
RUN 1 RUN 2 RUN 3
RUN 1 RUN 2 RUN 3
RUN 1 RUN 2 RUN 3
RUN 1 RUN 2 RUN 3 RUN 4
10K TRAINING16-WEEK PROGRAMME
20 minutes
easy running
15 minutes
easy running
20 minutes
easy running
15 minutes
easy running
15 minutes
easy running25 minutes
easy running
15 minutes
easy running
15 minutes
easy running
25 minutes
easy running
15 minutes
easy running
20 minutes
easy running
10 minutes
easy running
20 minutes
easy running
We
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5W
ee
k 7
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@bristolunisportbristol.ac.uk/sport
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9W
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k 1
0
RUN 1 RUN 2 RUN 3 RUN 4
We
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11
RUN 1 RUN 2 RUN 3 RUN 4
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12
RUN 1 RUN 2
RUN 1 RUN 2 RUN 3 RUN 4
RUN 3
10K TRAINING16-WEEK PROGRAMME
15 minutes
easy running
20 minutes
easy running
10 minutes
easy running
15 minutes
easy running
15 minutes
easy running
20 minutes
easy running
10 minutes
easy running
25 minutes
easy running
15 minutes
easy running
10 minutes
easy running
10 minutes
easy running
30 minutes
easy running
20 minutes
easy running
20 minutes
easy running
15 minutes
easy running
40 minutes
easy running
RUN 4
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@bristolunisportbristol.ac.uk/sport
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13
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14
RUN 1 RUN 2 RUN 3 RUN 4
15 minutes
easy running
20 minutes
easy running
15 minutes
easy running
45 minutes
easy running
We
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15
RUN 1 RUN 2 RUN 3 RUN 4
15 minutes
easy running
15 minutes
easy running
10 minutes
easy running
15 minutes
easy running
EVENT DAY
Good luck!
We
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16
RUN 1 RUN 2
20 minutes
easy running
15 minutes
easy running
RUN 1 RUN 2 RUN 3 RUN 4
10 minutes
easy running
15 minutes
easy running
15 minutes
easy running
50 minutes
easy running
RUN 3
10 minutes
easy running
10K TRAINING16-WEEK PROGRAMME
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PROGRESS TRACKERUse this tracker to check-off your runs as you complete them! Celebrating
each small win can help keep us motivated towards our goal.
Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8
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Good luck! #BristolUniRun
Week 9Week 10Week 11Week 12Week 13Week 14Week 15Week 16
Half-way there! Any notes or reflections?
Write them here:
Before you start, write down something to
keep you motivated during your training!
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