10K TRAINING PLAN
TO FINISH THE RACE WITHIN THE TIME LIMIT
On 16th October 2014 will be held the Trinidad Alfonso Valencia 10K race. The start will be at 9 a.m.
and the race will finish at 10.15 a.m. (time limit to finish the race).
This training plan is addressed to people who don’t usually run but they would like to participate in the
10K.
The aim of the planning is to finish the race within the time limit, keeping in mind that it can take around
5 minutes for you to get to the start point after the official start. Your pace should be 6´50´´ – 7´00´´.
Before starting any training plan it is recommended to take a medical examination to rule out any
problems that may arise from the practice of sports.
You should not feel exhausted after any training session, and ideally, at the end of the training you
should feel that you would like to run more.
If one day you cannot train, you won’t try to make it up, you will continue with the training plan. If you can
only train three days per week, you will follow the same program, but you won’t train the day with less
workload.
If you suffer an injury, a cold or any circumstance that stops you from training for some time, you will
restart training sessions from the starting point of the training plan for at least 15 days; you will follow the
planning again when you get your strength back.
Before and after continuous runs you will perform at least 10' of stretching.
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WEEK FROM 28th APRIL TO 4th MAY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking.
Rest.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking.
Rest.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking
WEEK FROM 5th TO 11th MAY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
Rest.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking.
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
10´ walking - 5´ easy jogging – 10´ walking – 5´ easy jogging – 4´ walking
WEEK FROM 12th TO 18th MAY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking
WEEK FROM 19th TO 25th MAY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
Rest.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking.
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
10´ walking - 8´ easy jogging – 10´ walking – 8´ easy jogging – 4´ walking
WEEK FROM 26th MAY TO 1st JUNE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
p. 2
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
Rest.
8´ walking - 8´ easy jogging – 8´ walking – 8´ easy jogging – 4´ walking
Rest.
8´ walking - 10´ easy jogging – 8´ walking – 8´ easy jogging – 4´ walking.
8´ walking - 10´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
WEEK FROM 2nd TO 8th JUNE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
Rest.
8´ walking - 8´ easy jogging – 8´ walking – 10´ easy jogging – 4´ walking
Rest.
8´ walking - 10´ easy jogging – 8´ walking – 10´ easy jogging – 4´ walking.
8´ walking - 10´ easy jogging – 8´ walking – 10´ easy jogging – 4´ walking
WEEK FROM 9th TO 15th JUNE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
Rest.
5´ walking - 10´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
5´ walking - 10´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
WEEK FROM 16th TO 22nd JUNE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
5´ walking - 12´ easy jogging – 5´ walking – 12´ easy jogging – 4´ walking.
Rest.
5´ walking - 12´ easy jogging – 8´ walking – 10´ easy jogging – 4´ walking
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
5´ walking - 12´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
WEEK FROM 23rd TO 29th JUNE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
5´ walking - 12´ easy jogging – 5´ walking – 12´ easy jogging – 4´ walking.
Rest.
5´ walking - 12´ easy jogging – 8´ walking – 12´ easy jogging – 4´ walking
Rest.
5´ walking - 10´ easy jogging – 5´ walking – 10´ easy jogging – 4´ walking.
5´ walking - 12´ easy jogging – 10´ walking – 12´ easy jogging – 4´ walking
WEEK FROM 30th JUNE TO 6th JULY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
p. 3
Rest.
5´ walking - 12´ easy jogging – 5´ walking – 12´ easy jogging – 4´ walking.
Rest.
5´ walking - 12´ easy jogging – 5´ walking – 15´ easy jogging – 4´ walking
Rest.
5´ walking - 12´ easy jogging – 5´ walking – 12´ easy jogging – 4´ walking.
5´ walking - 12´ easy jogging – 10´ walking – 12´ easy jogging – 4´ walking
WEEK FROM 7th TO 13th JULY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
10´ easy jogging – 5´ walking – 15´ easy jogging
Rest.
5´ walking - 10´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
Rest.
15´ easy jogging – 5´ walking – 15´ easy jogging
5´ walking - 10´ easy jogging – 10´ walking – 10´ easy jogging – 4´ walking
WEEK FROM 14th TO 20th JULY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
15´ easy jogging – 5´ walking – 15´ easy jogging
Rest.
15´ easy jogging – 5´ walking – 15´ easy jogging
Rest.
15´ easy jogging – 5´ walking – 15´ easy jogging
15´ easy jogging – 5´ walking – 15´ easy jogging
WEEK FROM 21st TO 27th JULY
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
20´ easy jogging – 5´ walking – 20´ easy jogging
Rest.
15´ easy jogging – 5´ walking – 15´ easy jogging
Rest.
20´ easy jogging – 5´ walking – 20´ easy jogging
15´ easy jogging – 5´ walking – 15´ easy jogging
WEEK FROM 28th JULY TO 3rd AUGUST
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
20´ easy jogging – 5´ walking – 20´ easy jogging
Rest.
20´ easy jogging – 5´ walking – 20´ easy jogging
Rest.
20´ easy jogging – 5´ walking – 20´ easy jogging
20´ easy jogging – 5´ walking – 20´ easy jogging
WEEK FROM 4th TO 10th AUGUST
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
p. 4
Rest.
20´ easy jogging – 3´ walking – 20´ easy jogging
Rest.
20´ easy jogging – 3´ walking – 20´ easy jogging
Rest.
20´ easy jogging – 3´ walking – 20´ easy jogging
20´ easy jogging – 3´ walking – 20´ easy jogging
WEEK FROM 11th TO 17th AUGUST
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
20´ easy jogging – 2´ walking – 20´ easy jogging
Rest.
30´ easy jogging
Rest.
20´ easy jogging – 2´ walking – 20´ easy jogging
30´ easy jogging
WEEK FROM 18th TO 24th AUGUST
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
30´ easy jogging
Rest.
35´ easy jogging
Rest.
30´ easy jogging
35´ easy jogging
WEEK FROM 25th TO 31st AUGUST
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:
Rest.
40´ easy jogging
Rest.
30´ easy jogging
Rest.
15´ easy jogging
Competition
Distance between 5 and 8 km
You run to enjoy the race and at the end you feel that you could have run faster.
WEEK FROM 1st TO 7th SEPTEMBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´20 – 2 km at 7´00)
Wednesday: Rest.
Thursday:
6 km
(4 km at 7´10 – 2 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´10 – 3 km at 7´00 – 1 km at 6´50)
Sunday:
6 km
(3 km at 7´10 – 3 km at 7´00)
p. 5
WEEK FROM 8th TO 14th SEPTEMBER
Monday:
Tuesday:
Rest.
5 km + 30´ of physical conditioning and running technique.
(2 km at 7´20 – 3 km at 7´00)
Wednesday: Rest.
Thursday:
6 km.
(4 km at 7´10 – 2 km at 6´50)
Friday:
Rest.
Saturday:
6 km.
(2 km at 7´10 – 3 km at 7´00 – 1 km at 6´50)
Sunday:
8 km.
(3 km at 7´10 – 5 km at 7´00)
WEEK FROM 15th TO 21st SEPTEMBER
Monday:
Tuesday:
Rest.
5 km + 30´ of physical conditioning and running technique.
(2 km at 7´20 – 3 km at 7´00)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´10 – 4 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´10 – 3 km at 7´00 – 1 km at 6´50)
Sunday:
8 km
(3 km at 7´10 – 5 km at 7´00)
WEEK FROM 22nd TO 28th SEPTEMBER
Monday:
Tuesday:
Rest.
5 km + 30´ of physical conditioning and running technique.
(2 km at 7´20 – 3 km at 7´00)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´10 – 4 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´10 – 3 km at 7´00 – 1 km at 6´50)
Sunday:
10 km
(5 km at 7´10 – 5 km at 7´00)
p. 6
WEEK FROM 29th SEPTEMBER TO 5th OCTOBER
Monday:
Tuesday:
Rest.
5 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 3 km at 6´50)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´00 – 4 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´00 – 3 km at 6´50 – 1 km at 6´45)
Sunday:
10 km
(5 km at 7´10 – 5 km at 7´00)
WEEK FROM 6th TO 12th OCTOBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´50)
Wednesday: Rest.
Thursday:
6 km.
(4 km at 7´00 – 2 km at 6´50)
Friday:
Rest.
Saturday:
3 km.
(2 km at 7´20)
Sunday:
Competition
Distance between 5 and 8 km
Competition pace 6´50
If you cannot compete, do at test of 5 km
WEEK FROM 13th TO 19th OCTOBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´50)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´00 – 4 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´00 – 3 km at 6´50 – 1 km at 6´45)
Sunday:
10 km
(5 km at 7´10 – 5 km at 7´00)
p. 7
WEEK FROM 20th TO 26th OCTOBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´40)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´00 – 4 km at 6´40)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´00 – 3 km at 6´50 – 1 km at 6´45)
Sunday:
10 km
(5 km at 7´10 – 5 km at 7´00)
WEEK FROM 27th OCTOBER TO 2nd NOVEMBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´40)
Wednesday: Rest.
Thursday:
6 km
(4 km at 7´00 – 2 km at 6´50)
Friday:
Rest.
Saturday:
3 km
(2 km at 7´20)
Sunday:
Competition
Distance between 5 and 8 km
Competition pace 6´50
If you cannot compete, do at test of 5 km
WEEK FROM 3rd TO 9th NOVEMBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´50)
Wednesday: Rest.
Thursday:
8 km
(4 km at 7´00 – 4 km at 6´50)
Friday:
Rest.
Saturday:
6 km
(2 km at 7´00 – 3 km at 6´45 – 1 km at 6´40)
Sunday:
10 km
(5 km at 7´10 – 5 km at 7´00)
p. 8
WEEK FROM 10th TO 16th NOVEMBER
Monday:
Tuesday:
Rest.
4 km + 30´ of physical conditioning and running technique.
(2 km at 7´10 – 2 km at 6´40)
Wednesday: Rest.
Thursday:
4 km
(2 km at 7´00 – 2 km at 6´50)
Friday:
Rest.
Saturday:
3 km
(3 km at 7´20)
Sunday:
COMPETITION
10 KM
PACE 6´50
SAME PACE DURING THE WHOLE RACE
IDEALLY: SECONDS AT 5 KM EQUAL OR FASTER THAN THE FIRST ONES
Miguel Rubio
National Athletic Trainer
S. D. Correcaminos
p. 9