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This is what I would call a 'false
beginners' schedule for getting around a 10k race
like the Bluewater event. I am making the assumption
that the person following this has done a bit
of sport in the past year and just needs to kick-start
their training - I am also assuming they have
at least done one or two fun runs before and,
hopefully, even a 10km. As with all training plans,
you are strongly recommended to check with your
doctor before starting on or significantly changing
an exercise programme.
The plan is broken down into three periods; BASE,
DISTANCE and SPEED. There is a rest period of
one week between each phase, rest is just as important
as the training as this is actually when your
body adapts to the training and gets stronger.
The training should allow anyone who is currently
unfit but does have some sports background get
round the 10k in under 60 minutes. For anyone
who have been doing some gentle exercise like
aerobics or swimming could expect to get around
in significantly less than that.
Three weeks base period
This phase of the programme is all about getting
used to running again. All the speeds are as slow
as you need to complete the run. The important
thing is not to get carried away at the start;
it's perfectly OK to walk if running is too tough.
The 400m repeats are designed to get used to running
at race speed from the start. This is the key
to all my training plans. The good news is that
the distance is only 200m at first! Learning to
run at your target 10k pace is the foundation
of a good race so these short distances should
be run at the same pace as you hope to complete
the 10k with an equal amount of recovery. For
example, run 200m at your race pace and then jog
back the 200m to the start for recovery. In terms
of timing, running 200m in 1 minute equates to
a target pace of running the 10k in 50 minutes.
This is the most important session of week. If
there is no track nearby you can run for time
instead of distance, or do it on a treadmill in
the gym.
Three weeks distance period
The second phase of the programme is where we
build up to completing a run that is over the
race distance. The longest run you will do is
seven miles. Again, apart from the 400m reps,
the pace of all other runs is slow and easy. During
this phase you will run 400m at your target race
pace and recover over half that distance, ie 200m.
Don't forget the recovery week!
Three weeks speed period
The 400s now change to strides, you can see an
example of the sort of thing I'm talking about
in this earlier article and video. Do them just
a bit faster than race pace as that will help
improve your leg speed. It should not be too tough
a session... ...that one comes on the Sunday!
Once a week for three weeks you have a race pace
run which will always be less than race distance.
A paced run at race distance and race speed is,
in fact, a race!
Finally, you need to taper. Make sure you rest
fully in the last week before the run. If in doubt,
do less!
Good luck to everyone. The programme Tuesdays,
Fridays and Sundays are rest days throughout the
programme.
Download
the schedule as a PDF document to print
Why not go beyond the article and have us train
you 1-to-1 to meet and exceed your running and
triathlon goals - contact
us.
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