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Complete Your First 10k

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Competing in a 10km race is possible – even if you have not been running longer distances since your ORD. You will need to focus your training efforts on improving your fitness, developing your stamina and endurance – and, surprise surprise, clocking more mileage. This eight-week training plan, drawn up by Adrian Mok, one of Singapore’s top endurance athletes, and general manager of Polar Electro Singapore, helps you do all these.

Training Instructions
This eight-week training plan has been designed for the runner who is able to finish his 2.4km run in 13 minutes or faster. It comprises of three phases. Click on each for more details:

Phase 1 (Weeks 1 – 2): Fitness Conditioning
Phase 2 (Weeks 3 – 7): Fitness Build-Up
Phase 3 (Week 8): Tapering

The types of runs in this training plan include:

Easy Runs: The lowest-intensity run. You should be able to hold a conversation during it. Take walking breaks if your heart rate (HR) goes beyond the recommended maximum heart rate (HRmax) zone (refer to Heart Rate chart below)

Tempo Runs: This run teaches your body how to hold a faster pace over time. It starts and ends with an easy run done at Zone 2 of HRmax. In between, you run at a harder (but still comfortable) pace that elevates your heart rate.

Long Runs: This run builds endurance and is a good simulation of the actual race day. Use it to determine your choice of gear and fuelling strategies before and during the run.
Interval Run: This higher-intensity run should be done at places where you can measure the distance. It helps push your endurance above the normal threshold.

Heart Rate
Maximum Heart Rate (HRmax) in beats per minute (bpm) = 220 - age

 
1 (Very Light)
 
2 (Light)
 
3 (Moderate)
 
4 (Hard)
 
5 (Very Hard)
50-60% of HRmax
60-70% of HRmax
70-80% of HRmax
80-90% of HRmax
90-100% of HRmax

 

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