Training Schedules for 10K Participants
Here we will present a schedule for preparing you for the Great Limerick Run 10K. We recommend that you consult with your GP if you have any health concerns before starting any training plan. 10 weeks is a lot of time to prepare, so be patient, take your time and have some fun with the training plan.
10K Training Schedule
This training program is designed to get participants to the start line on May 2nd well prepared and in top shape ready for the Great Limerick Run 10K. The schedule starts off with very short runs / walks. The training program also includes some Cross Training. Cross Training will maintain your training, allow you to do a different activity and also reduces chance of injury. Cross Training suggested here includes swimming, cycling, rowing machines, stair climbers etc. Mondays and Fridays are rest days. We recommend Core training should be included in one of these days. A Core training program will be introduced in the coming days.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 22-Feb | Rest/Core | 2 mls | CT | 2 mls | Rest/Core | 2 mls | 20 min walk |
| 1-Mar | Rest/Core | 2 mls | CT | 2 mls | Rest/Core | 2 mls | 25 min walk |
| 8-Mar | Rest/Core | 2 mls | CT | 2 mls | Rest/Core | 3 mls | 30 min walk |
| 15-Mar | Rest/Core | 3 mls | CT | 2 mls | Rest/Core | 4 mls | 30 min walk |
| 22-Mar | Rest/Core | 3 mls | CT | 2 mls | Rest/Core | 4 mls | 30 min walk |
| 29-Mar | Rest/Core | 4 mls | CT | 2 mls | Rest/Core | 5 mls | 35 min walk |
| 05-Apr | Rest/Core | 4 mls | CT | 2 mls | Rest/Core | 4 mls | 40 min walk |
| 12-Apr | Rest/Core | 4 mls | CT | 3 mls | Rest/Core | 5 mls | 50 min walk |
| 19-Apr | Rest/Core | 5 mls | CT | 3 mls | Rest/Core | 5 mls | 60 min walk |
| 26-Apr | Rest/Core | 4 mls | Rest | 2 mls | Rest | 1 ml | Race Day |
Recommendations
Do the Core/Conditioning work at least one of the two designated days Monday / Friday. Use this training plan in conjuction with our physio and nutrition advice. Wear a heart rate monitor and let this be your guide.
Monday
Rest or core/strength day – See Program
Tuesday
A 10 minute warm up with stretching. Run at slightly faster than long run pace, 10 Minute cool down. (Pace will be 5k pace)
Wednesday
Cross Training Day, Core, Walk, Swim, Cycle.
Thursday
A 10 minute warm up with stretching. Run at slightly faster than long run pace, 10 Minute cool down. (Pace will be 5k pace)
Friday
As per Tuesday - If you are tired rest here to conserve energy for your Saturday Long run.
Saturday
Long Run/jog/walk - Its Important to start off slowly and find your rhythm. Be guided by your heart rate or breathing. Set your own pace and don’t be afraid to stop and walk where required to lower your heart rate and bring breathing back to a level where you can talk comfortably.
Sunday
Run at comfort. Be able pace to allow muscles to stretch out and recover.