10K Challenge Mid-plan Update -
10K Challenge Update

Profeet + KOTWF #10K Challenge Update
We’ve had an enthusiastic response to our 10K Challenge programme in partnership with coaching professionals, Kings of the Wild Frontier (KOTWF), with many newbies signing up to the 10K Beginner and even more to the 10K Master programme.

Now, at the halfway point in the plan we have been chatting with some of our participants to see how they have found working to a progressive training plan.

“It’s great to have a plan to work to as I’m fairly new to this. It’s really motivated me to get out and run each week, and I’ve learnt loads about the more technical aspects of running and how to build form. I’m seeing the improvements and it’s really encouraging.”


Here’s some examples of the questions we have received via our Q&A page:

Question : I am finding the tempo runs and intervals HARD! Loving the training programme in general though.

Answer: Tempo runs or sweet spot runs really do bring on 10km and 21km times but the key is NOT to do them harder than around 90% of threshold.

If your 5km time was 21.40 (4.20 per km) – the threshold to set in Training Peaks under run pace settings is not 4.20 it’s that less 5% = 4:35 per km for threshold efforts. So your tempo pace will be more like 4.40 – 45 per km!

Slow runs – let’s slow these down to 5.30 – 6.00 per km, or whichever Z2 Training Peaks creates under using 7 training zones.


Question: Is it bad that I’m doing the yoga and pilates sessions immediately after the tempo runs?

Answer: Yoga is a ‘support’ session so it’s OK to do this after any Tempo or interval training. However the pilates is more an activation session, these are actually quite good to do before a Tempo run.

Strength sessions should ideally be 4 hours apart from your Tempo run.


Question: Can I pause my plan? I had my COVID jab and it’s knocked me for six.

Answer: We’ve only had 1 or 2 athletes to date with this issue, but that’s likely to increase as the vaccine programme progresses. One participant reported he was knocked a bit for 2 days, a bit like when you get flu, we would advise avoiding intense exercise.

Instead, try easy sessions and watch your HR – this is KEY – Keep in Zone 2. The body is fighting something foreign – listen to it. You may miss a few key runs, but will come back stronger and then bounce back in when things in yourself have settled. Good luck!


“I used to just run a lot in the hope that the mere act of running would make me a better runner. Now I see how varying runs and working on speed and endurance separately help your body to work better. There’s more of a science behind this than I ever realised. Thanks.”


Got a question?

You can ask coaches Matt & Andy here
Also see our 10K programme resource summary page with links to useful articles and the KOTWF webinars.

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Keep following our social media for tips and advice… but most of all #KeepRunning!

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