5k to 10K Development Plan

New to Scarborough AC “The 5K to 10K Development Plan

Can you already run a 5K but would like to run 10K?
Do you want to improve your 10k time?

Read on……

As a club Scarborough AC aims to support and develop all those who love running.
This year as a team of run leaders & coaches we wanted to shake things up a bit and try something new and are bringing you the opportunity to try out our New 12 week development plan, finishing in time for your Autumn 10K.

Starting Thursday 25th July 2024.
Open to members & non members
Join us on Tuesday, Thursday & Sunday.
Various meet locations around Scarborough, including the state of the art running track.
Only fee is on the track sessions £1 for members or £2 for non members
The plan will be available weekly.
All abilities welcome, you must be able to run a 5k at any speed.
Regular progress check ins
Friendly and supportive qualified coaches & run leaders
Open to all over 15 years of age.
If you can’t make all the sessions, they will be available for you to do in your own time.
Each session will last about an hour.

If you want to join us, please join the event posted on the Scarborough AC Social Facebook page or email run10k@scarboroughac.co.uk


Dates & Times


Thursday 25th July 2024 6:30pm -Bramcote Track, Holbeck Road, Scarborough

Introductory Session - 1 Mile Time Trial

Warm up and drills followed by 3 x 400m pacing laps

Timed 1 mile effort 1 or 2 mile reps Cool down and stretch


Week 1

Tuesday 30th July 2024 6:30pm - Scarborough Rugby Club 

Easy continuous 5K

Thursday 1st August 2024 6:30pm -Sea Life Centre 

Short rep session

Saturday 3rd August 2024

Own choice parkrun

OR

Sunday 4th August 2024 9am

Club 5K Venue to be announced


Week 2

Tuesday 6th August 2024 6:30pm -Sainsbury’s Car Park near to play area

2 sets of 3 x 400m with 200m roll on

Thursday 8th August 2024 6:30pm - Bramcote Track

Flying 30s 3 sets of 5 reps

Sunday 11th August 2024 9am

Club 6K Venue to be announced


Week 3

Tuesday 13th August 2024 6:30pm - South Cliff Bowls Club (Opposite Holbeck Road)

Lamppost Hill Session

Thursday 15th August 2024 6:30pm -Bramcote Track

400m 2 sets of 5 reps

Sunday 18th August 2024 9am

Club 7K Venue to be announced

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