10km day-by-day training guide and schedule

10km day-by-day training guide and schedule

There are an aray of runs and marathons that you can get involved in and train for in the Middle East. One of the most popular formats is the 10km.

If you fancy getting involved and entering one, Matthew Graham at Talise Fitness Madinat Jumeriah, has kindly produced a day-by-day training guide to help you feel fit and ready for the race.

10km Training Plan

Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles. Or, you can do a run/walk combination.

Mondays and Fridays: Mondays and Fridays are rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. So if you run every day, you're not going to gain much strength and you're increasing your risk of injury.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage.

Wednesdays: Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45 to 50 minutes.

Thursdays: These distances should be run at your 10K race pace. If you're not sure what that pace is, run at a speed that you think you could hold for 6.2 miles.


Matthew Graham

GM of Talise Fitness Madinat Jumeirah