Wednesday, July 22, 2009

Straight Talk: from Runners World on improving your 10K run

Keeping this up for my friends thinking of taking the 10K plunge.

Run Your Best 10-Miler
Follow one of these 10-miler training plans to the finish line

By Larry Indiviglia


These 10-week training plans (for intermediate, advanced, and beginning runners) were developed by Larry Indiviglia, a certified personal trainer and director of run programs at Island Fitness in San Diego. Since the goal is to race the 10-miler at or about your lactate-threshold pace, all three programs include at least one lactate-threshold-paced workout per week, along with one longer run to build endurance. The intermediate and advanced programs add a variety of speed and hill workouts that should include at least a one-mile warmup and a one-mile cooldown.

I. Beginner

WEEK 1
Monday: Rest
Tuesday: 3 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 4 mi w/ 2 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 60% MHR
Total: 13 mi

WEEK 2
Monday: Rest
Tuesday: 4 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 60% MHR
Total: 15 mi


WEEK 3
Monday: Rest
Tuesday: 4 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 8 mi w/ 6 mi @ 60% MHR
Total: 17 mi

WEEK 4
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 4 mi@ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi w/ 4 mi @ 65% MHR
Total: 16 mi

WEEK 5
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 6 mi w/ 4 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 10 mi w/ 8 mi @ 60% MHR
Total: 21 mi

WEEK 6
Monday: Rest
Tuesday: 6 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi @ 60% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 10-K race @ LT pace
Total: 17 mi

WEEK 7
Monday: Rest
Tuesday: 4 mi @ 65% MHR
Wednesday: Cross-train
Thursday: 8 mi w/ 4 mi @ LT pace
Friday: Cross-train
Saturday: Rest
Sunday: 10 mi w/ 8 mi @ 70% MHR
Total: 22 mi

WEEK 8
Monday: Rest
Tuesday: 6 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ 75% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 8 mi @ LT pace
Total: 19 mi

WEEK 9
Monday: Rest
Tuesday: 5 mi @ 65% MHR
Wednesday: Cross-train
Thursday: 5 mi w/ 3 mi @ 75% MHR
Friday: Cross-train
Saturday: Rest
Sunday: 6 mi @ 70% MHR
Total: 16 mi

WEEK 10
Monday: Rest
Tuesday: 5 mi @ 70% MHR
Wednesday: Cross-train
Thursday: 4 mi @ 65% MHR
Friday: Cross-train
Saturday: 20 minutes easy
Sunday: 10-MILER

II. Intermediate


WEEK 1
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/4 mi x 6 @ 5-Kk pace, 1/4-mi recovery
Friday: 4 mi @ 65% MHR
Saturday: Cross-train
Sunday: 6 mi @ 75/80% MHR
Total: 20 mi

WEEK 2
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: 4 mi @ 65% MHR
Saturday: Cross-train
Sunday: 8 mi @ 75/80% MHR
Total: 22 mi

WEEK 3
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: 5 mi @ 65% MHR
Saturday: Cross-train
Sunday: 10 mi @ 75/80% MHR
Total: 26 mi

WEEK 4
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 3 @ 10-pace, 3- min recovery
Friday: 4 mi @ 65% MHR and 4 x 45-sec pickups
Saturday: Cross-train
Sunday: 8 mi w/ 6 mi @ 75/80% MHR and 1 mi @ LT
Total: 25 mi

WEEK 5
Monday: Rest
Tuesday: 7 mi w/ 5 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 6 x Uphills
Friday: 6 mi @ 65% MHR and 6 x 45-sec pickups
Saturday: Cross-train
Sunday: 12 mi w/11 mi @ 75/80% MHR and 1 mi @ LT
Total: 30 mi

WEEK 6
Monday: Rest
Tuesday: 6 mi w/ 2 mi x 2 @ LT pace, 4-min recovery
Wednesday: Cross-train
Thursday: 5 mi @ 65% MHR
Friday: 3 mi very easy
Saturday: Cross-train
Sunday: 10-K Race
Total: 20 mi

WEEK 7
Monday: Rest
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 3 @ 10-K pace, 3-min recovery
Friday: 6 mi @ 65% MHR and 8 x 45-sec pickups
Saturday: Cross-train
Sunday: 14 mi @ 75/80% MHR and mi 8 to 10@ LT
Total: 33 mi

WEEK 8
Monday: Rest
Tuesday: 6 mi w/ 1/4 mi x 6 @ 5-K pace, 1/4-mi recovery
Wednesday: Cross-train
Thursday: 5 mi @ 65% MHR
Friday: 3 mi very easy
Saturday: Rest
Sunday: 10 mi time trial at goal race pace
Total: 24 mi

WEEK 9
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1 mi x 2 @ 5-K pace, 5-min recovery
Friday: 4 mi @ 65% MHR and 8 x 45-sec pickups
Saturday: Cross-train
Sunday: 6 mi w/ 3 mi @ 75/80% MHR and 3 mi @ LT
Total: 20 mi

Week 10
Monday: Rest
Tuesday: 5 mi w/ 3 mi @ 75% MHR
Wednesday: Cross-train
Thursday: 4 mi easy w/ 6 x 45-sec pickups
Friday: Rest
Saturday: 20 minutes very easy
Sunday: 10 MILER

III. Advanced


WEEK 1
Monday: 3 mi @ 65% MHR
Tuesday: 7 mi w/ 5 mi @ LT pace
Wednesday: Cross-train
Thursday: 5 mi w/ 1/2 mi x 4 @ 5-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 4 mi w/ Track Striders--8 laps
Sunday: 10 mi @ 80% MHR
Total: 29 mi

WEEK 2
Monday: 4 mi @ 65% MHR
Tuesday: 8 mi w/ 2 mi x 2 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/ 1/2 mi x 6 @ 5-pace, 1/4-mi recovery
Friday: Rest
Saturday: 4 mi w/ 4 x Downhills
Sunday: 10 mi @ 80% MHR
Total: 33 mi

WEEK 3
Monday: 4 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 5 mi w/ 6 x Uphills
Friday: Rest
Saturday: 4 mi w/ Track Striders 8 laps
Sunday: 13 mi @ 80% MHR
Total: 36 mi

WEEK 4
Monday: 6 mi @ 65% MHR
Tuesday: 8 mi w/ 4 mi @ LT pace on hilly course
Wednesday: Cross-train
Thursday: 6 mi w/ 1 mi x 3 @ 10-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 5 mi w/ 6 x Downhills
Sunday: 10 mi w/ 5 mi @ 80% MHR and 5 mi @ LT pace
Total: 35 mi

WEEK 5
Monday: 5 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ LT pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/8 x Uphills
Friday: Rest
Saturday: 5 mi w/ Track Striders-- 10 laps
Sunday: 14 mi w/ 10 mi @ 80% MHR and 4 mi @ LT pace
Total: 41 mi

WEEK 6
Monday: 7 mi @ 65% MHR
Tuesday: 7 mi w/ 5 mi @ LT pace on hilly course
Wednesday: Cross-train
Thursday: 4 mi w/ Track Striders 8 laps
Friday: 3 mi easy
Saturday: Rest
Sunday: 10-K race
Total: 27 mi

WEEK 7
Monday: 4 mi @ 65% MHR
Tuesday: 10 mi w/ 6 mi @ LT pace
Wednesday: Cross-train
Thursday: 7 mi w/ 1 mi x 4 @ 10-K pace, 1/4-mi recovery
Friday: Rest
Saturday: 5 mi w/ 8 x Downhills
Sunday: 16 mi w/ 10 mi @ 80% MHR and 6 mi @ LT pace
Total: 42 mi

WEEK 8
Monday: 5 mi @ 65% MHR
Tuesday: 10 mi w/ 2 mi x 3 @ pace, 3-min recovery
Wednesday: Cross-train
Thursday: 7 mi w/ 10 x Uphills
Friday: Rest
Saturday: 4 mi w/ Track Striders--6 laps
Sunday: 10 mi time trial at goal race pace
Total: 36 mi

WEEK 9
Monday: 5 mi @ 65% MHR
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 4 mi w/ 1/4 mi x 8 @ 5-K pace, 200-meter rec.
Friday: Rest
Saturday: 4 mi w/ Track Striders 6 laps
Sunday: 8 mi @ 80% MHR
Total: 27 mi

WEEK 10
Monday: 3 mi easy
Tuesday: 6 mi w/ 4 mi @ LT pace
Wednesday: Cross-train
Thursday: 4 mi w/ Track Striders--4 laps
Friday: Rest
Saturday: 2 mi easy
Sunday: 10-MILER


Workout Key

LT Pace: Lactate Threshold Pace is your 10-K race pace per mile, plus about 20 seconds, or about 85 percent of your maximum heart rate (MHR below).

Track Striders: On a quarter-mile track, run the straights hard but not all out, and jog the turns for recovery.

Downhills: Find a gentle hill that is about 100 yards long. Run down hard but controlled, and jog back up for recovery.

Uphills: Find a hill that is about a quarter to a half mile in length with a five to eight percent grade, which is challenging, but not so steep that you can't sustain a strong uphill effort. Run up it at your 10-K race pace. Recover by walking back down the hill to your starting point.

No comments: