5/10km Training Program


Training Notes by Brian Schepisi (speed work- Tim Crosbie)

First time 10k Runners – Beginner 10k runners will have a base fitness level of at least 3 runs per week up to 30min long. You long runs follow the lower progression starting at 30min and building to 1hr. Rest on Wednesdays or cross train if you wish. Tuesdays speed session should be cut back by as much as 30-50% and keep speeds down to an effort level of 6-7 out 10 rather than a high intensity of 8- 10.

Experienced Runners – You currently run 4 -5 days per week. Your long run is already around 10k. You will start at 50min and build to 80min to give you extra endurance needed for a faster 10k time. Wednesday will be a medium long run up to 50min. As well as your speed work on Tuesday you are building a steady run on Thursday that should focus on threshold pace 5-10sec slower than 10k pace with the option to push up to 10k goal race pace over last 2km if feeling strong.

Warm up – before speed work run easy for 10-15min run then do 4 - 5 x 50m run throughs gradually increasing pace.

Long runs- pace is relaxed (60-75% of max heart rate). Short walking breaks are OK for less experienced runners. Long runs can be done on flat or undulating terrain. Experienced runners can pick up pace a little over the last 25%. Always start easier and finish stronger rather than the other way around. Drink plenty of fluids and use a sports drink or carb gel (eg Endura Gel) that will provide some carbohydrate and sodium.

Recovery- Stretching, massage, ice/cold water on legs and active recovery eg deep water running will help your muscles recover more quickly.

Easy – totally comfortable and able to have a conversation with your running partner

Relaxed - totally comfortable and able to have a conversation with your running partner

Steady – Starting to put in effort/work. Increasing breathing rate will become noticeable

Strides - Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form

Recovery Runs - Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning

Speed Work - Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence

Cross-Training - Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule

WEEK

MON

TUE

WED

THU

FRI

SAT

SUN

1

30min easy

2x(6x30sec) recoveries start at 90sec and reduce by 15 sec each rep. rest 5min betw sets

rest  or 30-40min easy

30-40 min relaxed or steady

rest

35min or 60min long run

Cross train

2

30min easy

2 x 750m, 2 x 500m, 2 x 250m with 90sec recoveries

rest  or 30-40min easy

30-40 min relaxed or steady

rest

40min or 65min long run

Cross train

3

30min easy

4 x 800m with 2min recoveries

rest  or 30-40min easy

30-40 min relaxed or steady

rest

45min or 65min long run

Cross train

4

30-40 min easy

Hills - 6 to 10 x100-150m- jog down recoveries

Rest or 40-50 min med long

30-40 min relaxed or steady

rest

45min or 70min long run

Cross train

5

30-40 min easy

2 x 6min, 2 x 5min, 2 x 4min, 2 x 3min with 90sec recoveries

Rest or 40-50 min med long

30-40 min relaxed or steady

rest

50min or 60min long run

Cross train

6

30-40 min easy

1000m, 800m, 600m, 400m, 200m with 90sec recoveries

Rest or 40-50 min med long

30-40 min relaxed or steady

rest

40min or 70min long run

Cross train

7

30-40 min easy

6 x 400m with 90sec recoveries

Rest or 40-50 min med long

30-40 min relaxed or steady

rest

50min or 75min long run

Cross train

8

30-40 min easy

1min, 2min, 3min, 4min, 3min, 2min, 1min - half rep time recovery

Rest or 40-50 min med long

30-40 min relaxed or steady

rest

55min or 80min long run

Cross train

9

30-40 min easy

4 x (800m+ 200m with 1min recovery) rest  3min betw sets

Rest or 45min easy

30-40 min relaxed or steady

rest

60min or 70min long run

Cross train

10

20-30 min easy

1km time trial followed by 6 x 300m strides

Rest or easy 20min

20min  + 5x200m strides

Rest or 20min light run

rest

Cross train