Running Extension Programme
This is designed to safely strengthen and progress a beginning runner to their first 10k race. An experienced runner seeking a better time may also benefit from this approach. This assumes that the runner is already able to complete a 5k run. The time to complete is not important but being able to consistently run the distance is desirable.
The premise is to gradually extend the running distances and increase the weekly load in measured steps too avoid injury that can occur when the load comes on too quickly. There are planned extension, pacing and recovery sessions.
Extension – Just get it done. Don’t worry about pace but simply put in the time to cover the distance.
Pace – This is the session to push a little. Pick up the pace and get comfortable at a higher pace.
Recovery – Keep it light. Walk if necessary. It is OK to do a little more time in these sessions but keep in mind that these are to assist recovery.
| Sat | Sun | Mon | Tue | Wed | Thu | Fri |
| Extension | Rest | Recovery | Pace | Recovery | Rest | |
| 6 | 1.5 | 3 | 1.5 | |||
| 7 | 2 | 3.5 | 2 | |||
| 8 | 2 | 4 | 2 | |||
| 9 | 3 | 4.5 | 3 | |||
| 10 | 5 | Walk/Run | ||||
| Race |
If your goal is to improve pace at 10k it would be useful to focus on the pacing and add an additional pace session of a similar duration on a Thursday as the plan is laid out here.
If you are starting from the couch start with some walk/runs 2 or 3 times per week gradually building over 2 or 3 weeks until you are able to complete a 5k distance and then start this plan:-)
If you would like further help please click the link below, leave me a message and I will come right back to you:-)
