6 week exercise plan

Written by mike biscoe
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6 week exercise plan
Improve your overall fitness and give yourself a racing edge with a six-week training program. (running image by Byron Moore from Fotolia.com)

To increase your proficiency as a runner, an exercise program should be a consideration. An exercise plan will give both the recreational and competitive runner concrete goals to work toward. By laying out a specific plan, you are then able to more clearly monitor your progress, as well as areas that require more focus. A six-week exercise program is long enough to ensure visible results—whether the goal is purely for recreational purposes or for bettering your time in a 10-km race.

Skill level:
Moderately Challenging

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Instructions

  1. 1

    Start week one by jogging 3 km Tuesday at half your 10-km race pace. Stretch for five minutes. Jog an additional 3 km at the same pace. Jog 6 km at 60 percent of your 10-km race pace. Perform intervals Thursday. Run one 400-, one 800-, one 1,200-, another 800- and a final 400 m run while maintaining your 10-km race pace. Recover in between by jogging half the distance of each segment. Rest on Friday. Jog 7 km at half your 10-km race pace on Saturday. Follow by performing four 100-m stride runs. Stride runs increase in speed up to 90 percent of maximum for the final five seconds of each segment. Finish with a 10-km jog at 50 percent on Sunday.

  2. 2

    Start week two on Tuesday with a 10-km jog at 60 percent. Mid-jog, spend six minutes repeatedly climbing a hill and recovering at a slower pace while coming down. Jog 6 km at 60 percent of your 10-km race pace on Wednesday. Perform intervals on Thursday. Run one 1,200-, two 800-, eight 200- and four 100-m runs at your 10-km race pace. Recover by jogging half the distance of each segment before continuing to the next segment. Rest on Friday. Jog 7 km at half your 10-km race pace on Saturday. Follow by performing five 100-m stride runs. Finish with a 12-km jog at 55 percent on Sunday.

  3. 3

    Begin week three on Tuesday with a 3-km jog at 60 percent. Mid-jog, spend four minutes performing core exercises. Jog an additional 3 km at the same pace. Jog six continuous km Wednesday at 60 percent. Perform intervals on Thursday. Run an 800-, two 1,200-, one 800-, two 400- and four 200-m runs at your 10-km race pace. Recover by jogging half the distance of the segment just completed in between each run. Rest on Friday. Jog 8 km at half your 10-km race pace on Saturday. Follow by performing six 100-m stride runs. Finish with a 12-km jog at 55 percent on Sunday.

  4. 4

    Start week four on Tuesday with a 9-km jog at 60 percent. Mid-jog, spend eight minutes repeatedly climbing a hill and recovering while jogging down at a slower pace. Jog 6 km on Wednesday at 60 percent. Perform speed intervals on Thursday. Speed intervals are performed at a pace 20 seconds faster than your 10-km race pace. Run one 1,200-, one 800-, two 400-, two 200- and four 100-m runs. Rest on Friday. Jog 8 km Saturday at half your 10-km race pace. Follow by completing six 100-m stride runs. Finish by jogging 13 km at 60 percent on Sunday.

  5. 5

    Begin week five on Tuesday with a 3-km jog at 60 percent. Mid-jog, spend four minutes doing core exercises. Jog an additional 3 km at the same pace. Jog 6 km on Wednesday at 60 percent. Perform speed intervals on Thursday. Run one 800-, four 400-, four 200-, one 800- and four 100-m runs. Rest on Friday. Jog 10 km Saturday at half your 10-km race pace. Follow this by running six 100-m stride runs. Jog 13 km on Sunday at 60 percent.

  6. 6

    Start week six on Tuesday with speed intervals. Run one 800-, two 200-, one 400-, two 200- and six 100-m runs. Jog 6 km on Wednesday at 60 percent. Perform speed intervals and stride runs on Thursday. Run four 200-m speed intervals and four 100-meter stride runs. Rest on Friday. Jog 5 km on Saturday at 60 percent, as well as running three 100-m stride runs. Race on Sunday.

Tips and warnings

  • Monday is always a rest day.

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