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10k Intermediate Schedule |
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Intermediate 10k training schedule12 Week Schedule @ 3 days per week, rest every second day.| WEEK | DAY 1 | DAY 2 | DAY 3 | | 1 | 3miles easy | 3 miles easy | 25 min Tempo | | 2 | 3 miles easy | 4 miles with 3rd mile faster (85%) | 25 min Tempo | | 3 | 3 miles easy | 5 miles with 3rd mile faster (85%) | 30 min Tempo | | 4 | 3 miles easy | 4 miles easy | 5 miles easy | | 5 | 2 miles easy4x400m with 400m jog recoveries1 mile easy to fin | 2 miles easyplus 2 mile faster | 3 mile easy | | 6 | 2 mile easy4x600m with 400m jog recoveries1 mile easy to fin | 15min easy plus 15min faster but controlled | 4 mile easy | | 7 | 2 mile easy4x800m with 400m jog recoveries1 mile easy to fin | 40 min relaxed including hills | 5 mile easy | | 8 | 2 mile easy8x400m with 400m recoveries1 mile easy to fin | 5 miles, first half at 70%; second at 85% | 6 mile easy | | 9 | 2 mile easy8x500m with 400m jog recoveries2 miles easy to fin | 40 min fartlek(varied efforts and recoveries) | 6 miles easy | | 10 | 2 mile easy5x800m with 400m jog recoveries2 miles easy to fin | 6 miles with 2 mile gradual pick-upsfist 2 @70% then 85%,90% | 7 miles easy | | 11 | 2 mile easy10x400m with 400m jog recoveries2 miles easy to fin | Warm up then 4x1mile fast with 3 min recoveries | 5 mile | | 12 | 2 mile easy4x400m with 400m jog recoveries1 mile easy to fin | 3 miles easy | 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. Intervals: The intervals start on week five, by not you should have a good base level of fitness. This will be tough and you should be well warmed up but I have only included 4 reps on the first set and take it from there. The idea of interval is to increase your Vo2 max which is the amount of blood the body can absorb during exercise. This is your fitness level basically. To increase this you need to push yourself into anaerobic exercise where you cant 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. 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 |
