Straight Talk: from Runners World on improving an intermediate runner's 10K

Continuing on this series on improving one's 10K run.

YOUR ULTIMATE 10-K PLAN

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie

From the July 2004 issue of Runner's World

Intermediate

You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go.

Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks.

So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,").

Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.

Get Your Training Started Find the 10K Plan for Intermediate Runners and more at the Runner's World Personal Trainer.

Race Day Rules
"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2."

Stuff You Need To Know
Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).
For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).

10-10s: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each.

Total Uphill Time (TUT): Run repetitions up the same hill, or work the uphill sections of a road or trail course.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.

Straight Talk: from Runners World on the ultimate 10K plan for beginners

Your Ultimate 10-K Plan

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.


Beginner

You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race."

If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net).

So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.


Get Your Training Started
Find the 10K Plan for Beginners and more at the Runner's World Personal Trainer.


Race Day Rules
Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds.

Stuff You Need To Know
Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.


Four Training Universals

• Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.


• Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.


• Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.


• Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

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.

Straight Talk: from Runners World on speed training

Training tips for runners

Speed 101

How to get fitter and stronger—fast.

By Jeff Galloway

Running faster than you usually run can be very motivating. it can also take your fitness to another level. So if you've never done a speed workout before, or you haven't run one in more than a year, add some quicker running to your schedule once you've been logging at least three runs per week (at least 20 minutes per run) for four weeks or longer. To get started, go to a track, find some smooth trails, or head to any running area that is relatively flat and offers stable footing. Then try this introduction to speedwork:

First Workout: 15 Fast Seconds

Warm up by walking for three minutes, then running easy for eight minutes.

Run comfortably for 10 seconds, increase your speed for 10 more seconds, and speed up again for five seconds. At no point should you be running all out. Walk for two minutes. Repeat the series two more times.

Cool down by running easy for eight minutes, then walking for three.


Second Workout: (four to six days later) Two Sets

Do the same warmup and cooldown as in the first workout.

Do the same acceleration drill followed by two minutes of walking, but instead of doing the series three times, do it four times.

Then run comfortably for 10 seconds, increase your speed for 10 seconds, then speed up again for 10 seconds. Walk for two minutes. Repeat the series two more times.


Third Workout: Two Sets and More

Do the same warmup and cooldown.

Once a week, repeat the second workout, adding two repeats to the first set of accelerations (work up to 12 repeats) and adding five seconds (work up to 30 seconds) to the length of the last segment in the second set of accelerations. Example: Week three you'd run six accelerations in the first set and extend the last segment of the accelerations in the second set to 15 seconds.