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1383 Views 1 Reply Latest reply: Dec 6, 2011 2:09 AM by Grahamfc
EnricNL Amateur 19 posts since
Dec 5, 2010
Currently Being Moderated

Dec 5, 2011 11:38 AM

Suggestions for a 2 weeks 10Km scheme ?


I need to explain this a bit:


I am following an 18 week trainig scheme for the Utrecht Jaarbeurs Marathon 2012 on April, 9th 2012 ( This is a 55mi schedule based on Pfizinger's schemes

After the marathon I have a 10k on April 22 ( and 13 days between both races to train.

I plan to end the season after the 10K race and take 2 full months of rest.


I would like some suggestions on what type of training to fill in these weeks:


What would be better? VO2max intervals ? Strides ? 10k time trials ?  And if so, how many ?


Thank you very much for your suggestions !!!


<a href="">The adventures of an expat running in the Nederlands</a>

  • Grahamfc Rookie 3 posts since
    Dec 6, 2011
    Currently Being Moderated
    1. Dec 6, 2011 2:09 AM (in response to EnricNL)
    Suggestions for a 2 weeks 10Km scheme ?

    To be clear: you are running a marathon and two weeks later a 10k?

    If so, you're thinking should be around recovery not training.

    I guess you'll want to toe that 10k line fresh and ready, not even more wiped out.


    You'll not know the effect your marathon will have on you until after it is run. How you and your body feels should influence the running you do between the two races.

    I'd certainly train cautiously during that period; VO2max and other high intensity training will have little or no benefit in that small time-frame, but it could have very negative effects.


    I would take it easy for a few days after the marathon, as your body dictates, and then with the few days left some active recovey: easy runs, maybe a few strides. Nothing too much, just keep the body ticking over. Take it easy with the stretching too, short duration (no more than 15 seconds per stretch) and low extension; those muscles are going to be damaged after the marathon.


    You might not have considered the huge benefits to be made from some mental training too; many people don't.


    So, take it easy, emphasis is on starting the 10k in a well-rested, fresh condition — and good luck and enjoy the rest after!

    Graham Chapman

    Running Training Plan

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