There are two programs outlined below for the Twilight 10km at St Lucia which is on Sunday 18th March:

One for people who are only running 5-7km at the moment and....

One for people who can run 10km but would like to improve their time.

Program 1
If the furtherest distance you have run to date is 5km- 7km, you need to start increasing your distances now!
Whatever you ran last weekend I want you to increase it by half a km to 1km a week on your Ho Hum Run, when you reach the magic 10km mark, run that once a week (Ho Hum Run )until race day.
In the case of the Twilight 10km if you are running 5-6km, you have 9 weeks to get to 10km, That is achievable.

Make sure your long runs are slow and well paced. A good way to run is slowly out and if you are feeling good on the way back come back faster. If you go out too fast, you can be assured you won't be feeling so good on the way back.

I recommend that you increase half a km or one kilometre a week until you reach the 10km, you should aim to have run the 10km by the end of August

You also need to run twice a week by yourself, between 5-8km each time, and you also need to attend one or two of my weekly coaching sessions. If you attend two of my weekly coaching sessions, feel free to drop one of your smaller runs off. That should total 4 running sessions per week.

On the days you don't run, try to do some cross training, it's a good alternative to running and keeps your fitness levels up and also uses other muscle groups, things like swimming, cycling, walking, yoga etc

Week 1- 16th January- Long Run 6km + one 5km run and two Lazy Runner sessions
Week 2- 23rd January- Long Run 7km + one 6km run and two Lazy Runner sessions
Week 3- 30th January- Long Run 7.5km + one 6km run and two Lazy Runner sessions
Week 4- 6th Feb- Long Run 8km + one 7km run and two Lazy Runner sessions
Week 5- 13th Feb- Long Run 8.5km + one 6km run and two Lazy Runner sessions
Week 6- 20th Feb- Long Run 9km + one 7km run and two Lazy Runner sessions
Week 7- 27th Feb-Long Run 10km + One run of 7km, and two Lazy Runner sessions
Week 8- 6th March-Long Run 9km + one 5km and two Lazy Runner Sessions
Week 9- 12th March- 7km long run, one LR session and 10km race at Twilight 10km on 18th March


Program 2
If you are running 10km without having to walk at all, I want you to follow this program.

In this program I mention race pace, if you have ever done a 10km race, You need to divide the time you did it by the distance i.e 10km in 55mins is 5mins and 30 seconds per kilometre, then multipy the figure by the distance your training run is i.e. 5.5 mins X 7km equals 38mins and 30 seconds.

If you have never run a race and don't have a time, talk to me about timing your 10km on our Ho Hum Days, or use the best time you have done with Lazy Runner over 10km

When I talk about easy pace, it is the pace that you run your most comfortable at, you should still be sweating and feel exertion, however, you should still be able to hold a conversation, and the time you run out out you should be able to return back on.

Lazy Runner Muck Up Seshs are speed or strength work and are designed to improve your running effeciency, they are great to help work on improving your speed and race times

Hill Runs- There are a couple of small hills in this race, so try to include a hill run once a week. Either find a course that is hilly of about 7km, or find a good hill that you can add into a 2km loop and do 3 repeats of it...hill running is good for strengthening your legs and also makes running up hills easier when it comes to race day

Week One- 16th January-11km- easy pace
Plus 2 midweek runs- 1 x 7km at your race pace and one hill run
Plus one Muck Up Sesh by Lazy Runner= 4 running sessions

Week Two- 23rd January-12km- easy pace
Plus 2 midweek runs- 1 x 5km faster than race time and one hill run
Plus muck up sesh's with Lazy Runner, if you opt for two sessions, you can drop one of your runs.

Week 3- 30th January-10km- Try to run this one on our course at a race time- if you have run a 10km race before try to beat that time. Try this- Half your 10km race time, when you hit the 5km mark, see how close you are to your race time, then try to run back quicker than the time on your watch.
One hill run
Plus one or two Muck Up Sesh's with Lazy Runner

Week 4- 6th Feb-Easy 12km
Plus one or two Muck Up Sesh's sessions with Lazy Runner
Plus one Hill Run

Week 5- 13th-12km long run
One 8km run with negative split
one or two Muck Up Sessions with Lazy Runner

Week 6-20th Feb-10 km with a negative split
2 X 5km, each one faster than the second half of your 10km
One Muck up Sesh

Week 7- 27th Feb 3 X10 km runs-
Run 1 at normal pace, Run 2 , 2 mins faster than run 1, Run 3 faster than run 2(even if its 1 second faster as long as its faster!)
One Muck up Sesh

Week 8- 6th March-11km easy pace
Hill Run and one or two muck up seshs with Lazy Runner

Week 9-12 March-8km-Long Run
One Muck up Sesh
Race Day- Twilight- 10km- Sunday 18th March

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