This 10km plan is suited for intermediate level runners (running on average 3-5 times per week and aiming for a 45min to 50min 10km time). The training composes 8 weeks of building and taper, followed by 9th week incorporating recovery runs.
As a general guideline it works on 4 to 6 days training per week. The sessions are a mixture of time and km based as well as pace/heart rate based sessions. It is strongly advised to utilise a heart rate monitor to obtain the maximum benefit from this training plan.
The average weekly km's run is 40-45km which equated to 5hrs training per week.
VERY IMPORTANT: De-activating autolap on your watch will also make the sessions easier to administor and follow. The reason for this is, most sessions are programmed that your watch (provided synced correctly with TrainingPeaks and right model) will automatically lap for you. This makes navigating through the session far easier.
If you are carrying an injury then I strongly advise you recover first before embarking on this program. Should you develop a niggle during the program, then I advise that you back off the High Intensity Interval (HIIT) sessions and replace them with MAHR/Low Intensity sessions. Once your niggle subsides, then you can continue with the HIIT session. Should you develop an injury, then I advise that you stop the program and seek the required medical advise before continuing on the program.
Week one includes three test sessions, namely:
1. VO2Max Pace Test: This session will determine your VO2Max pace. Majority of the training sessions are run at a certain % of VO2Max. For example, if your VO2Max pace is calculated at 4m30s/km, then 90% would equate to 5m00s/km.
2. MAF Test: This test is used to determine your running speed below your aerobic threshold. It is based on calculating your maximum aerobic heart rate (MAHR). See below terminology on how to calculate this.
3. Lactate Threshold Test (LTHR): This test is used to determine your lactate threshold heart rate and pace.
1. Maximum Aerobic Heart Rate (MAHR) is calculated by subtracting your age from 180. For example if you are 40yrs old then your MAHR is 140bpm. Sessions run when MAHR is prescribed entails that you run at whatever pace you can keeping your heart rate BELOW your MAHR. Should your heart rate exceed this then you walk until it comes back below your MAHR before you continue to run again. For more information on this I strongly advise to you to read up further by clicking on the link https://philmaffetone.com/method/. If you don't have a heart rate monitor, then these can be run at within the range of 50-65% of VO2Max Pace
It is important to stay disciplined on your Low Intensity Runs (ie: keeping below MAHR or below 65% of VO2Max pace), as these allow your body to recover and prepare for the Higher Inensity Session the next day or later in the week. Running these Low Intensity sessions too hard, increases risk of injury and not obtaining the desired adaptations from the High Intensity Work. This will compromise your chances of obtaining your desired goals on race day.
Hope you enjoy ;-)
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||5:21 hrs||2:05 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:21 hrs||2:05 hrs|
Sample Day 1
It is best to do this on a 400m track. However, if cannot do on a track use as flat as piece of road as possible and ideally when there is no wind either. If there is wind then turn around at 3min mark on 6min TT so that this evens it out somewhat
Sample Day 2
Sample Day 3
MAF Test 5km: Warm Up for 1.5km. Complete 5km sticking below your MAHR (180-age HR). As soon as your HR got over your MAHR, then walk until HR comes back down below before start running again. Cool Down for 1.5km
Sample Day 4
1. Warm Up for 10 minutes with combination of very easy runs mixed with walking. Hit lap on your watch.
2. Run hard for 30min as if racing. 10 minutes into your run hit lap on your watch and continue running hard for next 20min. Hit lap on your watch.
3. Cool Down for 10 minutes by running easy and walking.
4. Post the run record your average HR for the last 20min (ie: post) lap of the hard effort - this will be your Lactate Threshold HR.
Note: Go hard for the entire 30 minutes. But be aware that most people doing this test go too hard the first few minutes and then gradually slow down for the remainder. So try pace yourself to maintain an even hard pace for the full 30mins by avoiding going too fast in the beginning.