Training for the 10km run for POSB run 2-Nov-2025

My Training plan to hit below 1 hour for the 10km run for POSB run 2-Nov-2025

Here’s my structured 6-week weekly plan (running + strength + diet):

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🏃 Training Plan (21 Sep – 2 Nov 2025)

Weekly Structure

• 4 Runs per week

• 2 Strength/conditioning sessions

• 1 Rest/recovery day

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Week 1 (21–27 Sep) – Base Building

• Mon – Rest or light yoga/walk

• Tue – Easy run 5 km (comfortable pace, ~7:00/km)

• Wed – Strength (bodyweight: squats, lunges, push-ups, planks, 3 sets each)

• Thu – Intervals: 6 × 400m @ 5:30/km pace, 200m jog recovery

• Fri – Rest

• Sat – Long run 7 km at ~6:45–7:00/km pace (do at Pandan Reservoir)

• Sun – Cross-training (cycling, brisk walk, swimming ~40 min)

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Week 2 (28 Sep – 4 Oct) – Aerobic + Endurance

• Tue – Easy run 6 km

• Wed – Strength (add resistance bands/dumbbells if possible)

• Thu – Tempo run: 5 km @ 6:15–6:30/km pace

• Sat – Long run 8 km @ 6:45–7:00/km

• Sun – Recovery jog 4 km

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Week 3 (5–11 Oct) – Speed Focus

• Tue – 6 × 500m @ 5:30/km pace, 200m jog recovery

• Wed – Strength (core focus: planks, Russian twists, leg raises, side planks)

• Thu – Easy run 5 km

• Sat – Long run 9 km @ 6:45–7:00/km

• Sun – Recovery jog/cross-training

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Week 4 (12–18 Oct) – Peak Build

• Tue – Tempo 6 km @ 6:10–6:20/km

• Wed – Strength (add step-ups, deadlifts if gym available)

• Thu – Intervals: 8 × 400m @ 5:20/km pace

• Sat – Long run 10 km @ ~6:40/km

• Sun – Easy run 5 km

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Week 5 (19–25 Oct) – Sharpening

• Tue – 5 km easy

• Thu – Tempo 6 km @ goal pace (6:00/km)

• Sat – Long run 8 km (start at 6:45/km, last 2 km @ 6:00/km)

• Sun – Recovery jog 4 km

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Week 6 (26 Oct – 1 Nov) – Taper

• Tue – 5 km easy

• Thu – 4 × 400m @ 5:20/km, light jogs between

• Sat – Easy 3 km shakeout run

• Sun (Race Day – 2 Nov) – 10 km race! 🚀 Aim for steady 5:55–6:00/km pace.

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💪 Strength & Conditioning

• Core (3× per week, short 10 min): planks, side planks, glute bridges, bicycle crunches.

• Leg strength: squats, lunges, calf raises, step-ups.

• Mobility: foam rolling, hip stretches, hamstring stretches after runs.

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🥗 Diet Plan (Support Running & Recovery)

Daily Nutrition

• Carbs (50–55%) – brown rice, wholegrain bread, oats, fruits.

• Protein (20–25%) – tofu, tempeh, eggs, chicken, fish, lentils.

• Healthy fats (20–25%) – nuts, avocado, olive oil, fish.

• Hydration – 2–3 L water daily, extra on running days.

Pre-run fuel

• Light: banana + peanut butter / toast + honey (30–60 mins before).

Post-run recovery

• Protein + carb combo within 30–60 mins (e.g., chocolate milk, chicken rice with extra veg, salmon + sweet potato).

Race week (26 Oct – 2 Nov)

• Focus on balanced meals, slightly higher carbs (rice, pasta, noodles).

• Day before race (1 Nov):

  • Breakfast/lunch normal,

  • Dinner: pasta/noodles + lean protein + veggies.

• Race day breakfast: toast + honey/banana, water (2–3 hrs before).

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🗓 10km Training Plan – Teban Gardens → POSB Run (Sub-60 min)

Duration: 21 Sep – 2 Nov 2025 (6 weeks)

Date	Day	Training
Week 1 (Base Build)
21 Sep	Sun	Cross-training (cycling, brisk walk, swim ~40 min)
22 Sep	Mon	Rest / light yoga
23 Sep	Tue	Easy run 5 km @ ~7:00/km
24 Sep	Wed	Strength (squats, lunges, push-ups, planks)
25 Sep	Thu	Intervals: 6 × 400m @ 5:30/km pace, 200m jog recoveries
26 Sep	Fri	Rest
27 Sep	Sat	Long run 7 km @ 6:45–7:00/km
Week 2 (Aerobic + Endurance)
28 Sep	Sun	Recovery jog 4 km
29 Sep	Mon	Rest
30 Sep	Tue	Easy run 6 km
1 Oct	Wed	Strength (add resistance bands/dumbbells if possible)
2 Oct	Thu	Tempo run 5 km @ 6:15–6:30/km
3 Oct	Fri	Rest
4 Oct	Sat	Long run 8 km @ 6:45–7:00/km
Week 3 (Speed Focus)
5 Oct	Sun	Recovery jog / cycling ~40 min
6 Oct	Mon	Rest
7 Oct	Tue	Intervals: 6 × 500m @ 5:30/km, 200m jog recoveries
8 Oct	Wed	Strength (core focus: planks, leg raises, twists)
9 Oct	Thu	Easy run 5 km
10 Oct	Fri	Rest
11 Oct	Sat	Long run 9 km @ 6:45–7:00/km
Week 4 (Peak Build)
12 Oct	Sun	Easy jog 5 km
13 Oct	Mon	Rest
14 Oct	Tue	Tempo run 6 km @ 6:10–6:20/km
15 Oct	Wed	Strength (add step-ups, deadlifts if gym available)
16 Oct	Thu	Intervals: 8 × 400m @ 5:20/km pace
17 Oct	Fri	Rest
18 Oct	Sat	Long run 10 km @ ~6:40/km
Week 5 (Sharpening)
19 Oct	Sun	Easy run 5 km
20 Oct	Mon	Rest
21 Oct	Tue	Easy run 5 km
22 Oct	Wed	Strength (light, focus on mobility & core)
23 Oct	Thu	Tempo 6 km @ goal pace (6:00/km)
24 Oct	Fri	Rest
25 Oct	Sat	Long run 8 km (last 2 km @ 6:00/km)
Week 6 (Taper)
26 Oct	Sun	Recovery jog 4 km
27 Oct	Mon	Rest
28 Oct	Tue	Easy run 5 km
29 Oct	Wed	Strength (very light: bodyweight only)
30 Oct	Thu	Intervals: 4 × 400m @ 5:20/km, light jogs
31 Oct	Fri	Rest
1 Nov	Sat	Shakeout run 3 km (easy pace)
Race Week
2 Nov	Sun	POSB Run 10 km 🎉 – Target pace 5:55–6:00/km → Finish < 60 mins