Training Plan Description:
Brief Summary
You have already completed a few 10k and 5K races, and you are now aiming to set a PR in your next 10K race. To achieve your PR, you are going to need to incorporate a variety of Tempo Runs, Speed Work, and Long Runs into your training.
Full Description
This Training Plan is geared toward the intermediate runner who wants to set a PR (personal record) in a 10K.
What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a few 5Ks and 10Ks.
To achieve a PR in a 10K you are going to have to follow a multi-faceted Training Plan that includes Tempo Runs, Speed Work, and Long Runs. In addition, the tough runs required under this Training Plan will no doubt tire you out; thus, ample Rest Days are built into the Plan.
Here are a few more notes regarding the type of runs that form the foundation of this program.
Tempo Runs
Tempo runs help you develop your anaerobic threshold. Completing these runs is critical to your success on Race Day, because a Race Day effort is in effect a Tempo Run effort.
Speed Work/Interval Runs
Speed Work--like Tempo Runs--improve your high end fitness. Thus, these workouts are also integral to achieving your goal on Race Day.
Long Runs
Long Runs provide you the base fitness required before you really tune your body up with Tempo Runs and Speed Work. If most of your runs are on the road and you're not sure how far you run, you can figure out the mileage by using www.MapMyRun.com.
Active Recovery/Easy Runs
These runs are done at a VERY Easy pace and aim to loosen up your muscles after your Long Runs or Tempo Days.
Rest Days
Rest Days are a critical component of this Training Plan. Days off permit your body to sufficiently recover and guard against significant injuries that could derail your training. DO NOT pass on Rest Days. It is better to be well-rested and a bit under-fit on Race Day than getting to the starting line in an overtrained state.
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2 Week Training Sample:
Training Instructions
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance.
Training Trip
It's a Rest Day! Kick back and relax. Take care of all the little chores and errands that you have let pile up over the past few days of hard training!
Training Instructions
Speed Work develops your top end fitness and your ability to run faster during your Tempo Runs and Long Runs.
This Training Plan makes Speed Work simple. Under this Plan, your speed work will consist of 400 Meter Interval Sets. To get the most out of your Speed Work, we suggest that you perform these workouts on a local track. Should you be unable to locate a track nearby, mark off a 400 Meter stretch on road with low traffic.
Your Week 1 Speed Workout should follow this format:
Warm up at an Easy Run pace for 20 minutes. After 20 minutes of running, stop and do some 5 sets of 100 Meter butt kick drills. Butt kicks require you to run easily but bring your foot all the way up on the back end to kick yourself in the butt on each stride. These sets will further limber you up and prep you for the hard work ahead.
After the warm up jog and dynamic warm up exercise you are going to complete 4X400 Meter Intervals (4 Intervals of 400 Meters). After each 400 Meter Interval, jog 400 Meters to recover. Each of these intervals should "gas" you. You want to go HARD, and you can gauge your effort by your breathing. You should be breathing heavily through your mouth at the conclusion of each effort.
After you finish your last interval, warm down with 20 minutes of easy jogging.
Training Trip
Remember--your Speed Work days are supposed to be tough. If you are not totally gassed after finishing your last interval, you did not go hard enough. Make these efforts worth your time; make them hard!
- Regular Run
- Dist: 4.00 mi.
Training Instructions
On Wednesdays, you will focus on refining your base fitness. These runs are termed Regular Runs, and they will be of varying distances. As the program progresses, the length of these runs will grow. Your Regular Run pace should be comfortable. Regular Runs are not "suffer fests," and you should be able to complete these workouts without too much difficulty.
Training Trip
In determining and gauging you "Regular Run" pace, try to keep it comfortable. When you are running a comfortable pace alongside a friend, you should be able to converse without too much difficulty.
Training Instructions
This week you will complete a 30 Minute Tempo Run.
A Tempo Run should consist of a 10 minute warm up jog/run; a buildup to your Tempo Pace (as defined below); maintenance of that pace for the prescribed period; and then a bridge to an easy warm down. The pace buildup to the Tempo state should be gradual, not sudden. You can do tempo runs almost anywhere: on the road, on trails or even on a track.
For this week, you will warm up for 10 minutes; bridge into your Tempo Pace and maintain it for 30 minutes; and then close with a 10 minute warm down jog.
To gauge your pace either use a heart rate monitor or a measure of perceived exertion. If you opt to use a HR monitor, you should dial in your Tempo Pace at 85-90% of your maximum heart rate. For those of you who rely on a measure of perceived exertion, your Tempo Pace should feel uncomfortable. But, after you are running at it for 10 minutes, you should realize that you can sustain the pace for sometime. You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down.
Training Trip
Maintaining a specific and consistent pace is the most important aspect of a tempo run.
Training Instructions
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance. Make an effort to relax and recover. Spend some time with your feet up.
Training Trip
Rest now and you will be faster later!
Training Instructions
These runs are geared toward getting you used to running longer distances, and the length of these runs will grow as the Training Plan progresses. Your Long Run pace should be comfortable, and approximate the pace that you maintain over your Regular Runs. These Runs are not "suffer fests," and you should be able to complete these workouts without limping up your steps.
Training Trip
Make an effort not to miss these workouts. Long Runs are crucial to developing a sound base of fitness, and ultimately, completing these runs will guarantee that you get to the finish line of your first 10K
- Easy Run / Jog
- Time: 00:40
Training Instructions
Determining and maintaining an Easy pace often proves difficult for novice runners. Note that your Easy Runs should not be run at the pace you maintain for your Regular Runs or Long Runs. When you start this program, time yourself over the course of your Regular Runs, and determine your per mile pace. Later in the week, perform the same task over an Easy Run. You should find that your Easy Run pace is at least a full minute slower than the pace that you maintain over your Regular Runs or Long Runs; if not, DIAL it back!
Training Trip
Today is an active recovery day! Go out for your super Easy Run, and loosen up those sore muscles!
Training Instructions
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance.
Training Trip
It's a Rest Day! Kick back and relax. Take care of all the little chores and errands that you have let pile up over the past few days of hard training!
Training Instructions
Speed Work develops your top end fitness and your ability to run faster during your Tempo Runs and Long Runs.
This Training Plan makes Speed Work simple. Under this Plan, your speed work will consist of 400 Meter Interval Sets. To get the most out of your Speed Work, we suggest that you perform these workouts on a local track. Should you be unable to locate a track nearby, mark off a 400 Meter stretch on road with low traffic.
Your Week 2 Speed Workout should follow this format:
Warm up at an Easy Run pace for 20 minutes. After 20 minutes of running, stop and do some 5 sets of 100 Meter butt kick drills. Butt kicks require you to run easily but bring your foot all the way up on the back end to kick yourself in the butt on each stride. These sets will further limber you up and prep you for the hard work ahead.
After the warm up jog and dynamic warm up exercise you are going to complete 4X400 Meter Intervals (4 Intervals of 400 Meters). After each 400 Meter Interval, jog 400 Meters to recover. Each of these intervals should "gas" you. You want to go HARD, and you can gauge your effort by your breathing. You should be breathing heavily through your mouth at the conclusion of each effort.
After you finish your last interval, warm down with 20 minutes of easy jogging.
Training Trip
Remember--your Speed Work days are supposed to be tough. If you are not totally gassed after finishing your last interval, you did not go hard enough. Make these efforts worth your time; make them hard!
- Regular Run
- Dist: 4.00 mi.
Training Instructions
On Wednesdays, you will focus on refining your base fitness. These runs are termed Regular Runs, and they will cover a moderate distance. As the program progresses, the length of these runs will grow. Your Regular Run pace should be comfortable. Regular Runs are not "suffer fests," and you should be able to complete these workouts without too much difficulty.
Training Trip
In determining and gauging you "Regular Run" pace, try to keep it comfortable. When you are running a comfortable pace alongside a friend, you should be able to converse without too much difficulty.
Training Instructions
This week you will complete a 30 Minute Tempo Run.
A Tempo Run should consist of a 10 minute warm up jog/run; a buildup to your Tempo Pace (as defined below); maintenance of that pace for the prescribed period; and then a bridge to an easy warm down. The pace buildup to the Tempo state should be gradual, not sudden. You can do tempo runs almost anywhere: on the road, on trails or even on a track.
For this week, you will warm up for 10 minutes; bridge into your Tempo Pace and maintain it for 30 minutes; and then close with a 10 minute warm down jog.
To gauge your pace either use a heart rate monitor or a measure of perceived exertion. If you opt to use a HR monitor, you should dial in your Tempo Pace at 85-90% of your maximum heart rate. For those of you who rely on a measure of perceived exertion, your Tempo Pace should feel uncomfortable. But, after you are running at it for 10 minutes, you should realize that you can sustain the pace for sometime. You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down.
Training Trip
Maintaining a specific and consistent pace is the most important aspect of a tempo run.
Training Instructions
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance. Make an effort to relax and recover. Spend some time with your feet up.
Training Trip
Rest now and you will be faster later!
Training Instructions
These runs are geared toward getting you used to running longer distances, and the length of these runs will grow as the Training Plan progresses. Your Long Run pace should be comfortable, and approximate the pace that you maintain over your Regular Runs. These Runs are not "suffer fests," and you should be able to complete these workouts without limping up your steps.
Training Trip
Make an effort not to miss these workouts. Long Runs are crucial to developing a sound base of fitness, and ultimately, completing these runs will guarantee that you get to the finish line of your first 10K
- Easy Run / Jog
- Time: 00:40
Training Instructions
Determining and maintaining an Easy pace often proves difficult for novice runners. Note that your Easy Runs should not be run at the pace you maintain for your Regular Runs or Long Runs. When you start this program, time yourself over the course of your Regular Runs, and determine your per mile pace. Later in the week, perform the same task over an Easy Run. You should find that your Easy Run pace is at least a full minute slower than the pace that you maintain over your Regular Runs or Long Runs; if not, DIAL it back!
Training Trip
Today is an active recovery day! Go out for your super Easy Run, and loosen up those sore muscles!
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