Week 9 is the second of our taper weeks, reducing the volume of training to ensure a fresh pair of legs come race day. The major bulk of training is done we are now ready to peak for two week’s time.

Our run schedule this week won’t change much. We will be doing 3 running sessions; 2 short tuns and one mid-distance run but varying slightly.

For both levels, our training plan will look like this;

Session 1: 5km run at your planned race-day pace per km
Session 2: 6-8km run. A little slower than your normal 10km pace.
Session 3: Recovery run of 4km. Run this slower than both earlier runs in the week.
Session 4: Strength and core – continue circuits as per previous weeks. Recovery time remains the same.

These are our 4 sessions for this week leading us into week 10 which is race week which will be very light in volume to ensure full recovery.

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