This is a plan for slow runners, for those who have reached at least once the 10k distance and want to consolidate this achievements and have a bit of fun exploring the world of running. It is for those of us who tend enjoy comfortable Japanese‐slow runs, but who want to run 10ks regularly, to reach a point
where they can increase the distances they run in the week. Along this journey, we’ll hope to discover some new apps, some new ways of training and some new guided runs.
The pdf is available from this link or click on the image below.
The plan has the objectives:
- To consolidate the 10k as a distance and make this the normal long run of the week
- To have some fun exploring different running plans, training sessions and apps
- To prepare for expanding from 10k post plan (likely to be weeks 6 – 10, or set 2)
What this plan DOES NOT attend to:
- Speed, although there will be some speed runs
- Route distances beyond 10k (for now, this will come after these 5 weeks)
How to us this plan:
- Choose three out of the four runs. (Optionally, for those feeling fit enough to add another run, please feel free to do so).
- Once can note down the weekdays in the day column to adapt it to one’s needs.
- Choose the days on which to run these with rest days in between. The plan is flexible for one to adapt when to run each run. If running four runs per week, make sure that a long run is followed either by a rest day, or a recovery run. Considerations may also include to run the easy long runs (5k) on Parkrun days.
- There should be a daily stretching, roller or Yoga workout, and there is a column to tick off the days.
- Each week might have some free apps or podcasts to download or playlists to favourite for easy access.
Types of Runs: More detailed information and categories of different kinds of runs can be found after the plan.
Fridge Summary: A one‐page summary is on the last page.