PR Your 10k! - Run Training Plan - 12 weeks

Average Weekly Training Hours 00:49
Training Load By Week
Average Weekly Training Hours 00:49
Training Load By Week

This 12-week run training plan is great if you have a running base already established. It includes 4 run workouts per week as well as specific stretching, core, strength training, and foam rolling for recovery and injury prevention. There are weekly drills to make you a more efficient runner. This plan was written by a Physical Therapist and coach and is meant to get you to the start line of your 10K faster, stronger and healthy so you can have your best race yet!

Instructions are included to calculate your individual training zones, with a field test. You can use heart rate or power or RPE for this program. Follow the daily workouts like stepping stones and get to your event feeling confident and strong. Planning ahead with daily workouts takes the guesswork out of training and helps you manage limited time.


For personal coaching, personalized plans, weekly feedback, consultation please email us: triciakillercoach@gmail.com or visit www.killercoach.com

Good Luck and Happy Training!

Sample Day 1
0:49:59
Run Pace test 30 min effort- 3 methods

Today we will be testing to set your running training zones so you will have an idea how hard to push during each run on your training plan.

There are three ways to follow your training plan based on the equipment you have available and your preference: choose one method below

1) See attached paperclip if you are using Rate of Perceived exertion for running zones. Do the test and try to keep the 30 min effort in ZONE 4 or RPE 6-7 (on a 10 scale).

2) To determine your Functional Threshold Pace (FTP) using a GPS device. To do this, warm up and then run for 30 minutes as hard as you can, while maintaining an even pace.
Your FTP is your average pace for the entire 30 minutes. This threshold pace will be entered to calculate your zones below.

3) Use your Heart Rate average for last 20 min of your 30 min effort (hit the lap button after your first 10 min- or click the analyze button above to find your 20 min HR average) This number will be entered following the directions below to calculate zones.


Perform a good warm up prior to the test and a good cool down after the test. You will be going ALL-OUT for 30 min during this test.

The test is best performed on an uninterrupted stretch of road, gravel road or trail that will allow no interruptions for 30 min. It can be a flat out and back or gradual uphill.

Be sure you are pacing properly, go as hard as you can for the full 30 min. Don't start out too hard and don't leave anything in reserve at the end. Pacing is difficult and you will improve this aspect of the test each time.


To enter your HEART RATE ZONES:

-Click on your name in the upper right of your calendar, go to setting and click on ZONES and find the Heart Rate Table, click add zone and choose RUN

-Enter your 20 min average HEART RATE from the test into the Threshold Heart Rate box.

-Use the AUTO Calculation tabs and choose "Lactate Threshold" under "Choose Type"

-"Choose Method" will be "Joe Friel for Running"

-Click Calculate > Apply > Save.

To enter your RUNNING PACE ZONES:

-Click on your name in the upper right of your calendar, go to setting and click on ZONES and find the Speed/Pace Table

-Enter your 30 min average PACE from the test into the Threshold box.

-Use the AUTO Calculation tabs and choose "Threshold Speed" under "Choose Type"

-"Choose Method" will be "Joe Friel for Running"

-Click Calculate > Apply > Save.

CONGRATULATIONS: now your zones are saved in Training Peaks. Every workout will have the new zones accounted for. If you scroll to the Left hand side of any workout and click the heart icon for Heart rate or the clock for Pace you can glance at your individualized zones easily.

Sample Day 2
0:15:00
Stretching and Foam Rolling for Runners

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430
Stretching: 3x30 sec each or each side.
- knees to chest stretch.
- prone quad stretch.
- strap stretch for hamstring
- lunge stretch
- standing hip stretch
** see attached for instructions
--
read here to become a recovery master:
http://potentialenergytraining.com/2016/03/26/8-recovery-strategies-to-decrease-injury/

Sample Day 7
3mi
Endurance Build Run

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
------------------------------------------------------
Run 3 miles in Zone 3-4
------------------------------------------------------
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Make some notes below on how the workout felt so you can review and track your own progress!

Sample Day 7
0:15:00
foam roll/ post run stretching

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430 Stretching: 3x30 sec each or each side. - knees to chest stretch. - prone quad stretch. - strap stretch for hamstring - lunge stretch - standing hip stretch ** see attached for instructions

Sample Day 8
2mi
Recovery Run - 2 miles + Strides

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
-
Run easy 2 miles. Mix in 10 X10 second "strides" running slightly faster than race pace to fire up the neuromuscular system! Keep yourself sharp!
-
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?) 
Make some notes below on how the workout felt.

Sample Day 9
0:15:00
Stretching and Foam Rolling for Runners

Foam roll- 5 min for low back, hamstrings, hips, ITBand, quads and calves- see link for video instructions https://vimeo.com/177779430
Stretching: 3x30 sec each or each side.
- knees to chest stretch.
- prone quad stretch.
- strap stretch for hamstring
- lunge stretch
- standing hip stretch
** see attached for instructions
--
read here to become a recovery master:
http://potentialenergytraining.com/2016/03/26/8-recovery-strategies-to-decrease-injury/

Sample Day 14
3.5mi
Endurance Build Run

Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
------------------------------------------------------
Run 3.5 miles in Zone 3-4
------------------------------------------------------
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Make some notes below on how the workout felt so you can review and track your own progress!

Tricia Davis
|
Killer Coach LLC

If scientific, result based coaching is what you need, let us help you take your training to the next level. When time is tight you need proven strategies to make the best use of your time. USAT and USAC certified cycling and triathlon coach and Physical Ttherapist, Tricia Davis can build a simple and effective plan to reach your goals while preventing injuries.