Now entering into week 6 we are getting into the business end. Your fitness is almost there. For the beginners you can see that 10km distance not too far out of your grasp after last week while for the intermediate to advanced guys, you’re building to your best time ever.

Beginner
Session 1 Intervals: Begin this session with a gradually building to 5km at 70% of your normal running pace.

Once finished this, map out a 200m distance and your goal here is to run the 200m at 80-90% of your max, followed by a 1.5:1 ratio rest to work. For example, if it takes you 1 minute to do the 200m, take a full 90 seconds of recovery. Repeat this 6 times and finish up with a 5-10 minute slow jog to cool down followed by stretching as you do after every session.

Session 2 Long Run: With only 4 weeks to go we want to get as comfortable running 10km as we can so depending on how you have progressed, keep aiming for that 10km and don’t be too worried about the time you’re doing. Just completing 10km for many starting off is a tremendous achievement. If you find you’re at a stage that 10km is becoming comfortable, stretch it out an extra 1-2km but no more.

Session 3 Recovery Run: As normal.

Session 4 Strength & Core: This will be the same work out as last week. Perform 4 sets of
each exercise with desired reps below. If you are unsure of any of the
exercises, head to Bodybyrne.ie for more details.

Circuit:
1) Body weight squats 10 reps
2) Push ups 10 reps
3) Body weight lunges 10 each leg
4) Plank- hold 30 seconds -1 minute
5) Back extension 10 reps 

Intermediate/Advanced

In week 6 we are looking to hit the highest point of our training and then start to taper if off. This will have us peaking come week 10 and race day.

Session 1 Intervals: Begin this session with a gradually building 5km at 75% of your normal running pace.
Once finished this, map out a 200m distance and your goal here is to run the 200m as quick as you can, followed by a 1:1 ratio rest to work. For example if it takes you 1 minute to do the 200m, take a full 1 minute of recovery. Repeat this 10 times and finish up with a 5-10 minute slow jog to cool down followed by stretching as you do after every session.

Session 2 Long Run: As this is our final week before we start to taper back the volume of training, I want everybody to aim for 15km on this run, not worrying too much about time.
It’s more so to get the feeling of that distance in your legs again. It will be of major benefit when it comes to running the 10km on the day.

Session 3 Recovery run as normal

Session 4 Quick Short Run: This is a 5 km at your race speed. Begin with a 1km gradual warm up before starting the 5km and finish with a 1 km gradual cool down which will leave you with 7km all up.

Session 5 Strength and Core as last week 

Nutrition Tips: Week 6