Training Guidelines
Mount Runners and Walkers 10km
Sunday 6th June 2021
This week by week guideline is designed to give a basic training structure and help you finish comfortably.
You should be able to comfortably walk 5km, and walking at least three times a week before you start.
Weeks to go
-
2km walk/run
5km walk
3km walk/run
-
2km
6km walk
3km walk/run
-
3km
6km walk
3km
4km
-
3km
6km walk/run
5km (hilly walk)
4km
-
5km
6km
5km @ 10KP
-
5km
Hill Session
5km
6km
-
6km
Hill Session
6km
7km
-
4km
6km
5km @ 10KP
-
4km
Speed Session
6km
8km
-
4km
Speed Session
6km
9km
-
4km
5km
6km @ 10KP
-
5km
3km @ 10KP
Event
At Foundation Run, we believe run coaching should have a strong focus on injury prevention.
This is why we work with physios and gyms to provide tailored running and gym programs, and keep a watchful eye on your loading. We believe in training smart and training strong.
We also believe training should be loads of fun.
What we offer
Personalised Run Coaching
Your training plan should be based around you.
Gym Membership
Run-specific gym sessions with experienced strength and conditioning coaches.
Group Training
Join us for group training sessions.
Structured Sessions
Increase the bang for buck, with more efficient training sessions.
Physio Support
Get professional physio support.
Running Nutrition
Work with a world class sports nutritionist to nail you pre, during and post nutrition.
Running Gear
Grab yourself a free running t-shirt or singlet.
Strava Integration
Sync your activities from Strava for accurate loading calculations.
Garmin Health
We analyse stress & sleep to ensure you're doing the right training at the right time.
We recommend two strength and conditioning sessions be included in each week, focusing on runners strength.
10KP (10K Pace) is your estimated pace for the 10k; for example, if you aim to run the 10km in 1 hour, your 10KP is 6:00/km.
You should be able to comfortably walk 5km, and walking at least three times a week before you start.
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Remember, no one training plan can suit all.
To train as effectively as possible, we recommend an individualised training plan.
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