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PLANNING FOR A FAST 10km
Lindsey Parry – Sport Scientist, High Performance Centre, Pretoria University

 

10km Programme to peak late September 2010 and race through to December 2010

It’s the second half of the year, it’s very dark and cold and you are wondering what you can do to motivate yourself to get out of bed for training. Ask yourself when the last time was that you ran a 10km race in anger ... There is a good chance you like most of the runners in South Africa have become obsessed with Ultra Distance Running so with ultra season behind you let’s set your sights on something with more of an adrenaline rush.  And for the rest of you that have been happily running the same speed for 10km’s and half marathons, here’s your opportunity to break out and do something different.

The first thing the Ultra fundies will notice is that the programme starts on 1 June which is a bit rough considering you probably ran Comrades on 30 May. You will have base so can skip the 1st 3-4 weeks of the programme to allow your body to recover and slip into the programme in July.

GUIDE TO USING THE PROGRAMME EFFECTIVELY

REST DAYS:

Rest days are the glue that binds the programme together.  Rest is the time that your body uses to repair the damage you do in training and if given proper recovery uses the time to improve so that it can handle the next training load you place on it better.  This is the reason we build up slowly, we add stress which breaks down the muscles, allow time for the body to build up and improve and then hit it with more stress. Over time you get stronger and faster. If you start to feel you want more and train harder without allowing full recovery you start a cycle of breakdown which will ultimately lead to over training, illness, injury or all three.

Now you can enjoy rest days guilt free!

WEDNESDAY AND SUNDAY LONG RUNS:

Weekend long runs build your cardiovascular system and teach you to burn energy more efficiently. They are also responsible for preparing your joints, ligaments and tendons for the work they will be doing to get faster. These are not sessions to test your fitness and as such you should never run these out of your comfort zone. You must be able to easily hold a conversation throughout the run and when you get to the end feel like you could have continued a lot further. There may be some joint and muscular discomfort from being on your legs for extended periods but this run must not tax your cardiovascular system.

By running the long run too quickly you fatigue the muscles and because of the duration of the load it takes time for your legs to recover. This means that you will not be able to do your time trials and intensity sessions fast and this will hamper the development of your speed.

The emphasis then is on long and slow.

TUESDAY IF TIME TRIAL DAY:

During the Time Trial the aim is to measure our progress, learn to pace ourselves effectively and to maintain a sustained effort to prepare us for racing for 10km. Always ensure a good warm up so that you can start with a good effort and hold that through to the end. The aim here is to run hard and to improve your time gradually, aim to target one time trial per month where you will give your all. For the rest though a hard consistent effort will see you steadily improve. Talking during a Time Trial effort should be hard to do.
HILLS:

The programme initially starts with you on the hills. I like to think of hill training as secret speed training. These sessions will make you strong and provide you with strength endurance which is a key ingredient in allowing you to maintain a higher speed for prolonged periods. Hill training is often misunderstood and incorrectly implemented leading to people avoiding doing them because they are unpleasant and increased incidence of particularly calf muscles. To avoid both scenarios we build up the repeats slowly and you will need to run the hill repeats a little differently.

The selection of the hill is important; it needs to be steep enough to make it taxing at moderate effort but gradual enough to allow you to run at reasonable speeds 4-5% if you are running on a treadmill.

You should run the hill repeat at slightly harder than the effort you use during your Time Trials. NOT faster because you are on a hill, but the effort must be harder to gain optimal strength and speed gains. Lastly look to build your efforts through the hill so that you finish strongly. Turn around and use the jog down the hill to recover. If you need to rest at the top for more than 10 seconds then you are running the hills too hard and risk blowing before the end of the session or injuring yourself.

Once you have built up your endurance, strength and strength endurance we will move into a shorter phase of speed development.

INTERVAL SESSIONS:

Now that you have built up your muscles, ligaments and tendons through the long runs and your strength and strength endurance on the hills it is time to give you an extra gear for your 10km race. The aim of the interval sessions is to increase your repeated efforts. If you have access to a track or can accurately measure out a flat stretch of road then you can replace the 3min with an 800m.

Because the emphasis moves to speed development you need to focus on running fast so rest intervals are important to allow a good recovery for the next effort. If you are doing intervals on the road and running to time, then you will use 3min hard with 3min continuous very easy running for recover. On the track or measured 800m you will rest 2min between efforts.

The speed you run at will be determined by your time Trial time, this way we can increase your speed effectively without risking injury by you running too fast or above your current capability. This is harder to judge on a 3min interval, however if you concentrate you can get it pretty spot on. Aim to run each 3min piece at a speed approximately 10sec per km faster than you would run the Time Trial in.

For the 800m you can calculate what this is:

Take your 5km or 8km time trial time, convert it to seconds, divide it by 5 for a 5km and 8 for an 8km to get seconds per km and multiply by 0.8 to convert it to an 800m time. You will then run 8-12seconds faster than this time for your 800m repeat.

For example if you run 19.57 for 5km:
(19 min x 60) + 57sec to convert to seconds = 1083 seconds
1083 sec divided by 5 = 216.6 sec/km
216.6 sec/km x 0.8 = 173.3 seconds or 2min53.3 per 800m.
You would then do your 800m repeats at between 2min40 and 2min45.

THE TAPER:

There is a short taper that starts on 19 September. It is highlighted because you can place it anywhere between the end of September and New Years to smash your 10km PB. It is not recommended that you taper more than once per month, you can however race every 2 weeks during this period for distances up to 15km.

During the taper you do not want your muscles to go to sleep so you need to keep running. The volume is reduced and during your very short bursts of intensity you need to go at least at planned race effort so that you keep the legs alive. The final day tune up is critical to this end. Due to the fact that you are reducing the mileage you will start to feel a little lethargic, however the day before the race you need to do a warm up of 10min and then do 30sec run throughs where you build your race up gradually to your race effort.

THE WARM UP:

After all the hard work do not mess up your race with a poor warm up. Get to the race venue at least 1 hour before the race and make sure you are entered and ready to go 35-40min pre race. Jog for 15min easy and then follow the same 5x30sec build routine you followed the night before the race. Head to the start line and keep your legs moving, gently jogging on the spot and during the last minute before the gun do 2-3 jumps so that your legs are ready to fire.

Warming up will ensure you can start at a fast pace and stay relaxed without building up the “burning” feeling often associated with the start of a race.

Race day tips:

•        Stay relaxed, tightening up is the enemy of economical running.
•        Keep your effort, learn from your Time Trials to run strong but not so hard that you can’t maintain the intensity.
•        Concentrate. In a short race if you lose concentration for a km or 2 you will lose valuable seconds.
•        Don’t forget to have fun!

10km PROGRAMME

JUNE 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 June

 

45min easy

45min easy

45min easy

REST

45min easy

45min easy

7 June

REST

45min easy

50min easy

45min easy

REST

45min easy

45min easy

14 June

REST

50min easy

55min easy

50min easy

REST

45min easy

50min easy

21 June

REST

50min easy

1hr easy

50min easy

REST

45min easy

50min easy

28 June

REST

55min easy

1hr easy

 

 

 

 

JULY 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 July

 

 

 

45min easy

REST

45min easy

55min easy

5 July

REST

55min easy

50min easy

45min easy

REST

45min easy

55min easy

12 July

REST

1hr easy

55min easy

50min easy

REST

45min easy

1hr easy

19 July

REST

20min easy;
5km TT;
10min easy

1hr05 easy

15min easy;
5x2km hills;
10min easy

REST

45min easy

1hr05 easy

26 July

REST

20min easy;
5km TT;
10min easy

1hr05 easy

15min easy;
6x2km hills;
10min easy

REST

45min easy

 

AUGUST 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 Aug

 

 

 

 

 

 

1hr05 easy

2 Aug

REST

20min easy;
5km TT;
10min easy

1hr10 easy

15min easy;
7x2km hills;
10min easy

REST

45min easy

1hr15 easy

9 Aug

REST

20min easy;
5km TT;
10min easy

1hr10 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr15 easy

16 Aug

REST

20min easy;
5km TT;
10min easy

1hr10 easy

15min easy;
7x3km hills;
10min easy

REST

45min easy

1hr15 easy

23 Aug

REST

20min easy;
8km TT;
10min easy

1hr10 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr15 easy

30 Aug

REST

20min easy;
8km TT;
10min easy

1hr10 easy

 

 

 

 

SEPTEMBER 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 Sep

 

 

1hr15 easy

15min easy;
8x3km intervals;
10min easy

REST

45min easy

1hr30 easy

6 Sep

REST

20min easy;
8km TT;
10min easy

1hr10 easy

15min easy;
8x3km intervals;
10min easy

REST

45min easy

1hr30 easy

13 Sep

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km intervals;
10min easy

REST

45min easy

1hr easy

20 Sep

REST

45min easy

45min easy

15min easy;
3x3km intervals;
10min easy

REST

45min easy

10km Race

27 Sep

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km intervals;
10min easy

 

 

 

OCTOBER 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 Oct

 

 

 

 

REST

45min easy

1hr30 easy

4 Oct

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr30 easy

11 Oct

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

18 Oct

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr30 easy

25 Oct

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

NOVEMBER 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 Nov

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

8 Nov

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr30 easy

15 Nov

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

22 Nov

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr30 easy

29 Nov

REST

20min easy;
8km TT;
10min easy

 

 

 

 

 

DECEMBER 2010

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1 Dec

 

 

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

6 Dec

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

1hr30 easy

13 Dec

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x3km hills;
10min easy

REST

45min easy

1hr30 easy

20 Dec

REST

20min easy;
8km TT;
10min easy

1hr15 easy

15min easy;
8x2km hills;
10min easy

REST

45min easy

REST

27 Dec

40min easy

15min easy;
3x3min intervals;
10min easy

REST

15min easy;
5x30sec building to race pace