This plan is designed for *any* runner who wants to get faster in the 10K, or even run their first 10K. Over 10 weeks, running 4 times per week, you will progress from a strength, base and endurance foundation running plan into speedwork, hills and more specific 10K prep. Within 10 weeks, you'll confidently stand at the 10K starting line, ready to race!
Your training "heart rate zones" will be based off your lactate threshold. If you don't do an actual "blood lactate" laboratory test, one way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT. ----------------- If 30 minutes is daunting, this test can be modified by simply performing three 5 minute hard, sustainable efforts with 5 minutes rest between each effort. ----------------- Sometimes people exercise too hard for this test. Follow this simple rule - your pace should be the same at the end as at the beginning. If the legs begin to go rubbery, the leg turnover begins to slow, the lungs begin to burn, and you begin to gasp for breath, then you are going to hard! This should be about an 8 on a 1-10 scale, if 10 is the hardest and 1 is the easiest. ----------------- 30-Minute Time Trial for Estimating LT ----------------- You will need a heart rate monitor ----------------- Warm up for 10-15 minutes ----------------- Begin exercise on an indoor trainer, treadmill, or flat outdoor course, and work up to the your maximum *sustainable* intensity within the first 10 minutes ----------------- Record your heart rate each minute for the last 20 minutes ----------------- Calculate your average heart rate over the last 20 minutes ----------------- This average heart rate figure is your estimated heart rate at your lactate threshold ----------------- Now that you have your number, log-in to your TrainingPeaks account, then go to "User Setting". Input your lactate threshold heart rate, then calculate zones (calculation methods will vary minimally, but recommend the Coggan method). Now you have custom training zones! Your bike zones will probably be lower than your run zones, which is why you'll be testing for each sport.
Be sure to listen to the free podcasts from http://www.enduranceplanet.com to keep you entertained during your running, and stay safe!
Warm-up walk or jog for 10-20 minutes. Find steep hill (type of hill you would normally "hike" not "run"). Run or quickly walk up the hill in a controlled fashion, focusing on force application and pushing through each stride. Heart rate is not important. This is a focus on strength and power. Run for 45-90 seconds. The recover is the walk back down. If weather does not permit outdoor running, you can instead perform this workout on a steep treadmill or on a stairclimber. Goal is 8-10 repeats. Easy 10-20 minute walk or jog cooldown.
10-20 minute easy recovery run on soft surface, purely aerobic.
Video of these drills can be seen at:
Complete 2-4 rounds of the following as circuit:
---20 yards of A's: Performed by marching, skipping, or running. Keep your head up, get high knee lift, coordinate opposite arm with opposite leg, and snap your leg back down into position.---
---20 yards of B's: Performed by marching or skipping. This is an extension of A's, where you lift your knee like you are doing an 'A' and then kick your foot out forward, finish by a quick acceleration of the ball of the foot to the ground (like you are scraping mud off the bottom of your shoe).---
---20 yards of C's: Performed by running. Run with high heel lift, tapping your heels lightly and quickly to your butt (also known as "butt kicks").---
---20 double leg hops: Hop up and down with straight legs, focusing on minimizing ground contact time.---
---20 yards running at 85% with a relaxed cadence, focusing on form!---
---Simplify it! Just remember A=marching, B=skipping, C=heel-to-butt kicking---
Steady state cardio. Easy aerobic walk or jog at a conversational pace for 40-60 minutes.
Workout: Beginners: one to two 1/2-1 mile repeats, intermediate three to five 1/2-1 mile repeats, advanced four to six 1 mile repeats.
Use track, treadmill, or measured distance.
Rest: about 1:1; in other words if your mile pace is seven minutes per mile, then your rest should be at least five minutes and up to seven minutes. Pace: 10K pace or slightly faster. HR should be Zone 4, but not Zone 5. If your splits are not consistent and you slow down throughout the workout, you are running too fast. Start conservatively and build into each repeat.
Each week, add 1 repeat over the week before, or change a 1/2 mile repeat into a 1 mile repeat.