10 Week Training Plans
Follow our 10 week training plans to get you into shape for the Kilomathon. Whether you are a beginner or an experienced runner there is a guide that will suit you. Plans are provided by Martin Yelling from Yelling Performance.
(Click on the images below to be taken to each plan)
This is a strategy for many new runners and involves breaking up the race into periods of running then walking. For example, 8min run – 2min walk repeated.
Easy or recovery runs.
During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.
These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.
Threshold or tempo runs.
Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering a four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ‘threshold’ pace and this will change the fitter, stronger and faster you get.
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Running up to 90 minutes
Carbohydrate is the fuel that lets you run strong and makes your running enjoyable. Although your body has a limited store of carbohydrate, it’s normally sufficient for running up to 90 minutes. For these shorter runs, you only need to take on fluids with electrolytes (like High5 ZERO) to remain HYDRATED.