| 10k Advanced Plan |
|
|
|
Advanced 10k Training Schedule 12 weeks @ 5 Days/Week This is suitable for experienced runners looking for a time under 40mins. This schedule is broken into 3 phases; A, B and C and contains 2 quality workouts per week. These should generally not to be done on consecutive days. It’s up to you which days you want to do the workouts but do take one rest day after the long run. Feel free to alter this to suit your own needs. Phase A is the speed phase and the idea is to increase your VO2 max and get your legs to turnover quicker. Phase B is the stamina building phase with longer cruise intervals. Phase C combines both of the previous phases and then introduces a short taper before the race.
Tempo: This is a faster run then normal but it is of shorter duration. It is also called a lactate threshold run. Lactate threshold is produced in the muscles when you exercise. There comes a point when the effort you are putting in produces so much lactate acid that your body can’t cope. This is often signaled by your legs getting heavy and body tightening up. The idea of a tempo run is to run just under this threshold level. This has the benefit of raising your lactate threshold enabling you to run faster for longer. These are tough runs and are generally run a close to 5k pace, maybe a little slower. On a scale of perceived effort of 1-10 with 10 being the hardest this should be about 8.5. (an easy run is 6.5-7 and a sprint is 10). This is one of the best workouts you can do and you should be spent after it! Fartlek: This is an unstructured interval training session. The idea here is you run most of the timed run at an easy pace. During this run you perform several strides of varying speed and distances…e.g. sprint 70m to the next lamppost or stride at ¾ pace to the bend 200m away, it’s up to you. After you perform the stride you bring your pace back to lower then you were originally running, gradually returning to the original easy pace. The go again later in the run as you see fit.Repetitions and Intervals: A complete warm up should be undertaken before starting the reps or intervals. The idea of the shorter reps is to increase your Vo2 max which is the amount of blood the body can absorb during exercise. This is basically your fitness level. To increase this you need to push yourself into anaerobic exercise where you can’t get enough O2 to meet your demand. These reps should be done at an effort level of about 9 to 9.5 but don’t start the first ones too fast as you won’t maintain then for the remainder. The idea is to complete all the intervals in the same time but this will take practice. The longer intervals are also known as cruise intervals and are more for building stamina, getting you used to running hard on tired legs. Dynamic Stretching: Before all exercise you should do a warm up jog and then perform dynamic exercises. Head to toe. Neck rotations, shoulder rotation, cross body arm swings, hip circles, squats, step forward lunge (short step, long step), knee hugs, hamstring swings, calf raises, backward shuffle. Have a look online for dynamic stretching. Here’s a link to look at! http://www.momentumsports.co.uk/TtDynamicStretches.asp |
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| < Prev | Next > |
|---|