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It explains perceived effort by distance using a 0–100% effort framework, distinguishing easy, steady/slow, race pace, intervals, and cross training. The plan also outlines interval benefits, injury and overtraining risk reduction, and cross training options to limit strain while building fitness. 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It notes that higher intensity is required at 5k, while marathon efforts should stay smoother and sustainable.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"What is the purpose of easy, steady/slow, and race pace runs?",{"text":113,"@type":109},"Easy runs focus on recovering from hard efforts and keeping legs mobile with a conversational pace. Steady/slow runs target about 60–75% effort to build aerobic fitness, while race pace runs aim to match the finish pace for the race day.",{"name":115,"@type":106,"acceptedAnswer":116},"What are the benefits of interval training and how is it structured?",{"text":117,"@type":109},"Interval training alternates short high-intensity bursts with rest and recovery to improve muscle power and endurance, while using both anaerobic and aerobic energy systems. 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A  \ndiverse training plan with race pace charts and guide that’s easy  \nto follow for a complete varied weekly training.  \nWEEKLY WORKOUTS  \nThis plan includes five types of workout activities each week. These are all important to get the fittest, strongest and fastest version of you to  \nthe Finish Line.  \nWhen planning your runs and end goal, it will be important to understand that you will need to experience different perceived efforts over different distances. For example, you can’t maintain your 1k personal best time over a longer distance run such as a marathon. This is something you need to take into consideration when planning your goals and race pace.  \nAs a guideline for this, you can rank your effort as a percentage from 0-100%. For example 100% is your full-on, max effort, can’t breathe for a while after you finish, sprint.  \n\n| Distance | Perceived effort | Notes |\n| --- | --- | --- |\n| 5k | 85 – 95% | High intensity pace, you should be breathless. This feels like asprint. |\n| 10k | 80 – 85% | More challenging pace, and breath is laboured. You feel good at the start but becomes more difficult as you progress. |\n| Half Marathon | 70 – 85% | Tempo effort, and breathing is less laboured. This is a challenging pace but you can sustain it. |\n| Full Marathon | 50 – 70% | Smooth pace, and easier to talk throughout. Testing but sustainable and your marathon time is expected to be just over double your half marathon time. |\n\nDon’t forget to keep a note of your training-you are likely to be eligible for one of the ReesLeisure Virtual Challenges / Distance Builder tees (from 10k to 1000 miles). [Take a look at ](Take a look at  ReesLeisure.co.uk for more)[ ReesLeisure.co.uk](Take a look at  ReesLeisure.co.uk for more)[ for more](Take a look at  ReesLeisure.co.uk for more)[ ](Take a look at  ReesLeisure.co.uk for more)information  \n10 Week Training Plan  \n10k PB-10 Week Training Plan  \nEASY  \nDuring an easy run you should aim to recover from hard efforts, and keep your legs mobile before the upcoming training that week. Aim for a gentle pace to really relax and enjoy yourself – you should be able to easily hold a conversation throughout.  \nSTEADY/SLOW  \nSteady runs should feel a little more challenging and aim for around 60-75% effort. These runs help to get the miles under your belt, increase your distance and build your aerobic fitness and endurance. You will be able to talk intermittently in short sentences but can no longer maintain a conversation.  \nRACE PACE  \nOn a race pace run you should complete this atthe same pace you are aiming to finish your race on the day. For example, if you would like to complete your 10k/6mile race in 1 hour (10 minute miles), then you should complete your 4 mile race pace run in 40 minutes. Look out for our handy Race Pace Chart in this pack that will help you with this.  \nINTERVALS  \nInterval training is great to include in your training as a way to work harder than you would if it was a continuous effort. Switching between fast and slower efforts can help increase muscle power and endurance and is more performance-boosting than just running the miles. Alternate short high intensity bursts of activity with periods of rest and recovery inbetween. Interval training utilises both the anaerobic and aerobic energy systems of the body, which provides a whole host of benefits.  \nBenefits of interval training:  \n Reduce risk of injury or overtraining  Faster and more efficient workouts  Increased endurance  \n Weight loss  \nCROSS TRAINING  \nCross training can do wonders in a run training plan. This simply means do an alternative type of exercise to running. This will keep up your fitness but also reduce the overall strain on your running muscles. Some examples of cross training that are great foryour body include cycling, swimming, pilates, yoga or weights to strengthen and condition and hold","cbCaideK8Xm1Poi2","https://ap.wps.com/l/cbCaideK8Xm1Poi2","pdf",391479,6,"English","# Weekly Workouts\n## Perceived effort by distance\n## Effort guidelines (Easy, Steady/Slow, Race Pace)\n## Intervals and benefits\n## Cross training\n# Training Schedule and Key Days\n## Long runs\n## Race day guidance\n## Starting run levels","[{\"question\":\"How should effort be managed across different distances in the plan?\",\"answer\":\"The plan recommends rating perceived effort from 0–100% and adjusting expectations by distance. It notes that higher intensity is required at 5k, while marathon efforts should stay smoother and sustainable.\"},{\"question\":\"What is the purpose of easy, steady/slow, and race pace runs?\",\"answer\":\"Easy runs focus on recovering from hard efforts and keeping legs mobile with a conversational pace. Steady/slow runs target about 60–75% effort to build aerobic fitness, while race pace runs aim to match the finish pace for the race day.\"},{\"question\":\"What are the benefits of interval training and how is it structured?\",\"answer\":\"Interval training alternates short high-intensity bursts with rest and recovery to improve muscle power and endurance, while using both anaerobic and aerobic energy systems. The plan also lists benefits including reduced injury/overtraining risk and faster, more efficient workouts.\"}]","10 Weeks to 10k PB - Advanced Training Plan | PDF",1791838328]