Posted on September 30, 2015 by Jenny Cromack
If you live in Leeds you are bound to have heard about the Leeds Abbey Dash, the annual 10k held towards the end of the year – a nice flat course, great for a PB at the end of the running season. The Leeds Abbey Dash is suitable for all types of runner, so if you’re new to running and haven’t done it before I would seriously recommend it as the atmosphere is great and if you’re a seasoned runner then on the 15th November get those trainers on and smash your PB on this flat course.
If you don’t live in or near Leeds then don’t worry , I am sure there is a great 10k coming up in the next couple of months or so near where you live.
This week’s workout is a 6 week running plan to get you in shape for a 10k. Ideally you will have been doing some running already, but if you haven’t don’t worry there is a beginner and an intermediate/advanced running plan below.
Warm Up
Remember to start each workout with a thorough warm up such as an easy jog incorporating exercises such as heel flicks, knees high, side steps and short sprints to get the heart rate gradually increasing.
Beginner 6 Week 10k Plan.
This plan assumes that you can already run for at least 8 mins without stopping, if you can’t then drop one of the Personal Trainers at motive8 North a line and we will gladly help!
Perform all of your running at about 70% effort, so you can complete the times on the plan without stopping
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Run 1 |
Run 2 |
Run 3 |
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Week 1 |
Run x 10 mins Walk x 2-3 mins Repeat x 3 |
Run x 8 mins Walk x 2-3 mins Repeat x 4 |
Run x 10 mins Walk x 2-3 mins Repeat x 3 |
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Week 2 |
Run x 10 mins Walk x 2-3 mins Repeat x 3 |
Run x 8 mins Walk x 2-3 mins Repeat x 5 |
Run x 10 mins Walk x 2-3 mins Repeat x 4 |
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Week 3 |
Run x 10 mins Walk x 2-3 mins Repeat x 4 |
Run for as long as you can without stopping |
Run x 15 mins Walk x 2-3 mins Repeat x 3 |
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Week 4 |
Run x 15 mins Walk x 2-3 mins Repeat x 3 |
Run for as long as you can without stopping |
Run x 15 mins Walk x 2-3 mins Repeat x 4 |
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Week 5 |
Run x 15 mins Walk x 2-3 mins Repeat x 4 |
Run for as long as you can without stopping |
Run x 20 mins Walk x 2-3 mins Repeat x 3 |
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Week 6 |
30 min easy run |
20 min easy run |
10k Race – Go For It |
Intermediate-Advanced Programme
This plan assumes that you can run for 3 miles already.
RP = Race Pace – you can calculate your race pace here
L2 = Conversational Pace , around 70-80% effort
L3 = Harder than conversational pace, around 80-90% effort.
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Run 1 |
Run 2 |
Run 3 |
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Week 1 |
3 mile L2 |
3 mile L3 |
1 mile at RP Walk 2-3 mins Repeat x 6 |
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Week 2 |
4 mile L2 |
3 mile L3 |
2 mile at RP Walk 2-3 mins 1 mile at RP Walk 2-3 mins Repeat 1 mile ints x 4 |
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Week 3 |
5 mile L2 |
4 mile L3 |
2 mile at RP Walk 2-3 mins Repeat x 2 1 mile at RP Walk 2-3 mins Repeat x 2 |
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Week 4 |
6 mile L2 |
4 mile L3 |
2 mile at RP Walk 2-3 mins Repeat x 3 |
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Week 5 |
6 mile L2 |
3 mile L3 |
4 mile L2 |
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Week 6 |
30 min easy run |
30 min easy run |
10k Race – Go For It |