T Kune 10K Training Program

Dear TK,

I have planned a 14 week program for the 10K SCKLMarathon

for you. Take a look and see whther it fit you.

For the first few weeks, you actually do a lot of elliptical

training rather than running. I know that you would have no problem

with the elliptical training; but try to follow the run/walk time

as planned, it is designed to slowly get you to get used to running.

Try not to walk, you can slow down the pace, but try your best not to

walk. Don't get your heart rate over 145 either, the running

pace should be below that HR for all the duration of running.


I know that you have heel pain(plantar fascitis), get a bucket and

filled it with ice cube(I prefer to make blocks of ice with

ICE cream boxes and break it with hammer) and water and soak your

heel(foot) into the ice water. Soak about 20-30 minutes. The first

few minutes feel like burning, but after a while, your foot will

get numb and it is bearable.


Also, go to pharmacy to get over the counter drug call IBUPROFEN, take

them with/after food twice a day. That would heel the pain.

Very importantly, get a pair of motion control shoe, I know you have

flat foot type, so may be try the BROOKS TRANCE 8, pricey, but quite good.


If you ice your foot, take IBUPROFEN, and wear proper shoe,

the heel pain will be resolved in a few weeks; that's why I design

the program that you do mostly elliptical rather than running so that

your heel injury will be recovered.

Noticed that you exercise everyday and it is measured on time

rather than distance for the first few weeks.

That is to get you into the habit of exercising everyday.


When you enter into the second phase of the program, you would do it the

hard-easy approach, that's a hard day is followed by easy and recovery day.

The Sunday is the long run day and most important day, that's why

you have rest day on Saturday and Monday, so that you are fresher in

getting the long run done and recover better after that,

, try sticking with the plan, especially the important 4, 4.5,5 mile runs.

You will do fewer and fewer sessions of elliptical too.


For the rest day, just relax or if you prefer, you

can do some light training of your liking, like elliptical.


There is a week when you travel back to KL, so that's the rest week.

The week before the race is also an easy week and we call it

taper week.



Hope it helps and Good luck.

By the way, is your wife running the 10K too, kids? I

need to register the race for you all.

Do let me know soon.



Crank on.

Scroll way way down to see the program!

Week	Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total K/Time per week	Comment
1	23/3	Elliptical 15min	RUN/WALK 15min	Elliptical 30min	RUN/WALK 15min	Elliptical 30min	RUN/WALK 15min	Elliptical 60min	3hrs	Build Base week 1
2	30/3	Elliptical 15min	RUN/WALK 15min	Elliptical 40min	RUN/WALK 15min	Elliptical 40min	RUN/WALK 15min	Elliptical 60min	3hrs 20min	Build Base week 2
3	6/4	RUN/WALK 15min	RUN/WALK 15min	Elliptical 45min	RUN/WALK 15min	Elliptical 45min	RUN/WALK 15min	Elliptical 70min	3hrs 40min	Build Base week 3
4	13/4	RUN/WALK 15min	RUN/WALK 20min	Elliptical 45min	RUN/WALK 15min	Elliptical 45min	RUN/WALK 15min	RUN/WALK 20min Elliptical 40min	3Hour 35min	Build Base week 4
5	20/4	RUN/WALK 15min	RUN/WALK 20min	Elliptical 45min	RUN/WALK 20min	Elliptical 45min	RUN/WALK 20min	RUN/WALK 25min Elliptical 40min	3Hour 50min	Build Base week 5
6	27/4	RUN/WALK 20min	RUN/WALK 15min	Elliptical 45min	RUN/WALK 20min	Elliptical 45min	RUN/WALK 20min	RUN/WALK 30min Elliptical 40min	4Hour 05min	Build Base week 5
7	4/5	Rest	RUN 2 mile	Ellitrical 30min	RUN 2 mile	Elliptical 30min	Rest	RUN 3.5 mile	7.5mile	Race Preparation Week1
8	11/5	Rest	RUN 2 mile	Ellitrical 30min	RUN 2 mile	Elliptical 30min	Rest	RUN 4 mile *important	8mile	Race Preparation Week2
9	18/5	Rest	RUN 2.5 mile	Elliptical 30min	RUN 2 mile	Elliptical 30min	Rest	RUN 4.5mile **important	9mile	Race Preparation Week3 **Hard week
10	25/5	Rest	RUN 2.5mile	Elliptical 35min	RUN 2.5 mile	Elliptical 35min	Rest	RUN 5 mile ***Most important	10mile	Race Preparation Week4 *** Hardest week
11	1/6	Rest	RUN 2 mile	Rest	Rest	Rest	Rest	Rest	2 mile	Travel back to KL
12	8/6	Rest	Rest	Rest	RUN 2 mile	Rest	Rest	RUN 5 mile ***Most important	7 mile	Race Preparation Week5
13	15/6	Rest	RUN 2 mile	Rest	RUN 2 mile	Rest	Rest	RUN 2 mile	6 mile	Taper
14	22/6	Rest	Rest	Rest	RUN 2 mile	Rest	Rest	RACE 10K (6mile)	8 mile	RACE WEEK