Jetty 2 Jetty 10km Training Plan

10km Training Plan

Congratulations for setting the goal of completing a 10km run in the Jetty 2 Jetty Fun Run.

Following a training plan in the lead up to the race will help to keep you on track as well as ensuring you don’t burn out or over-train

Read on to find a 8 week training plan and tips to keep you on track to your goal.

8 Week Training Plan - 10km for beginners

Mon

Tues*

Wed**

Thurs

Fri

Sat***

Sun

Week 1

Rest

Run 15 mins, walk 1-2 mins, Run 15 mins

Rest

Run 15 mins, walk 1-2 mins, Run 15 mins

Rest

Run 20 mins

Cross Train

Week 2

Rest

Run 18 mins, walk 1-2 mins, Run 18 mins

Rest

Run 18 mins, walk 1-2 mins, Run 18 mins

Rest

Run 30 mins

Cross Train

Week 3

Rest

Run 30 mins

Rest

Tempo run 5 mins, jog 1 min x 4

Rest

Run 40 mins

Cross Train

Week 4

Rest

Run 30 mins

Rest

Run 30 mins

Rest

Parkrun / 5km timed run @80-85% effort

Cross Train

Week 5

Rest

Run 30 mins

Rest

Run 30 mins progressive run

Rest

Run 45 mins

Cross Train

Week 6

Rest

Run 30 mins

Rest

Tempo run 10 mins, jog 3 mins x 2

Rest

Run 50 mins

Cross Train

Week 7

Rest

Run 30 mins

Rest

Tempo run 5 mins, jog 90 secs x 5

Rest

Run 45 mins

Cross Train

Week 8

Rest

Run 45 mins

Rest

Run 25 mins

Rest

10/15 min run

Race Day

Notes:

Saturday and Sunday sessions are interchangeable

Tempo run - is a faster paced workout also known as a threshold run. Tempo pace is described as "comfortably hard" Tempo/threshold running will help prepare your body for running at a faster pace for longer, as well as boosting what's known as lactate threshold.

Progression run - is a run with structured pace increases from beginning to end. The distance and pace will vary based on your specific training goals.

Cross training is important to keep your fitness improving but reduce running load due to impact on joints and muscle's - examples of cross training, Cycling, Swimming and GYM.

This training plan has been prepared by the Moreton Bay Road Runners

Download a copy of the training program here

Training Tips

1. If you are new to running, consider getting checked out by your Dr before starting to train. If you are a seasoned runner, consider getting a physio assessment to identify any muscle imbalances, help to ensure you are targeting the right muscles in your training and to help you stay injury free.

2. Get the right shoes. Most shoe manufacturers advise that running shoe lifespan is around 800-1000km. So if you're running around 20-40km/week, this means you should really replace your running shoes every 6 months!! It’s also recommended that you rest your shoes for a couple of days to allow them to recover their protective properties between runs.

3. Stretch in the right way. Before a run, dynamic stretching (leg swings, walking lunges etc.) and after the run traditional stretching (Holding each muscle group in a stretch position for 15-30seconds).

4. Find a good strength and conditioning program which compliments your running program - this will help you with your running endurance and can help to keep you injury free. Your strength and conditioning program does not have to be at the gym, you can do lots of suitable strengthening for running with a simple program at home.

5. Get a good nights sleep. Good sleep is vital for your body to gain the full benefits of training.

6. Keep a training diary. Keep a record of the date, distance, time and how you felt or anything significant that happened on the run.

7. Struggling to stay motivated? Join a running group or find a running buddy. Having someone to run with makes it more fun and can help to keep you motivated on those days you think you’d rather sleep in!

8. Build hills into your training run slowly. There are a couple of hills that feature in the Jetty 2 Jetty course, so we recommend including some in your training so the hills aren't too hard to tackle on race day.

9. Use your longer runs to practice what you'll be doing on race day. For example; hydration, nutrition and what you're wearing.

10. Not sure if this program is right for you? Consider getting a running coach. They can write you an individual program, help to guide your training and race preparation, answer any questions you have about running and take away some of the stress of training for a race.