Suffice to say, this plan is not for beginning runner’s, and it may not be enough for the advanced runner. The 10K training schedule for the intermediate runner is for those who have raced a prior 10K and looking to better their time. You should know how to already follow a structured plan.
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The workouts in a typical 10K program will be of higher intensity. There also comes additional training mileage with an intermediate program. The main difference between intermediate and advanced programs is experience. The more experienced runner you are, the better at conservation and pace you will be, and be stronger mentally. All too often, I see runners pushing themselves well behind their capabilities. While stretching out your comfort zone is required, you may just place undo strain on your body, which may result in injury.
The below is simply an outline of an intermediate 10K training program to help you finish your race strong. Since is general in nature, certainly look to make adjustments to accommodate your personal and work schedule, or what you feel you can work with. You will also need to place some attention on nutrition, and overall fitness throughout your training.
At this point, I would believe your focus for this 10K training would be to improve your 10K time, and certainly not out of the realm of possibility, a PR. If you have not already done so before, you will need to be adding some type of speed training to your routine. This could include track workouts, interval training such as progressive or fartlek training.
To reduce the risk of injury, you might surely look at the schedule and make an immediate determination if it is something that you can do or if it seems to be fairly tough. If the schedule seems a bit much, you will need to focus on possibly an advanced beginner training program. Making adjustments to the amount of running, or the number of workouts, in this particular program will not result in positive results.
Below, are the areas of training you will be concentrating on take a look at each section and ascertain if these are appropriate for you and can be accomplished.
Long runs: This is by far your most important day in the week. But typically it is not going to be ran at race pace, it is going to be your highest mileage day of the week. I recommend running this on either Saturday or Sunday, whichever works best for you.
You should have a designated route are ready planned and know the mileage before you start. It is a good idea also to plan water stops and take a look at the course and any environment conditions that you will need to address during your run.
Day after long run: This is going to be an easy day for you. It is not going to be an overall rest day, it is going to be a day where you will have a short run at a very comfortable, conversational pace. This will help reduce lactic acid buildup and keep your muscles loose.
Tempo Run: This is a run which will help build your tolerance by developing your anaerobic threshold. This may be the most important factor of a 10K race overall. The idea is to run something like a bell curve; start with a comfortable run of about 5 to 10 min., followed by 15 to 30 min. of running just below your 10K race pace, followed by a 5 to 15 min. comfortable run.
Interval: Interval training will be the most stressful on your body. This is why I really want to make sure that your body and mind is up for this as this particular type of the training can result in injury if you are not properly conditioned. Though you can do interval training pretty much anywhere, it is best though to do so on a track where you can have very measured results running the 400 m laps.
Just a note when you’re looking at a schedule that has you running 4 x 400 runs, this should include not only a warm-up and a cool down, but a recovery jog in between. The idea would be to bring your heart rate back down to a comfortable pace before you continue the next session.
Crossing-training: This is an area which is most often neglected by runners. Cross training activities are critical to strengthening your muscles and joints. Regardless of the sport you do how fast you run or how far you run, everything starts with the core. If you have week abdominal muscles the slack will need to be picked up I other muscles in your body. When this happens, you will start to experience fatigue and start breaking down those muscles as well.
Cross training can include a number of different activities, including, swimming, elliptical machine workouts, biking, or possibly even brisk walks.
Rest: Rest is also critical to the success of your ultimate goal, the 10K race. Your muscles need time to repair and of recovery day helps that occur. This is not a day where you will completely be on the couch all day. You want to spend some time going for a walk or might be a great opportunity to get the outside mall. The best day to actually do your rest is after your speedwork day.