SPECIFIC WORKOUTS

Distance Runs
  • This is your typical daily run, which we suggest be two to five days per week depending on your training program.
  • The length and pace of the distance run will vary from person to person and how you feel at the time.
  • The distance runs in the schedule are the most flexible in terms of your training.
  • If you're feeling tired, then cut back on the distance and pace of the run.
  • The pace in general should be one that you could hold a conversation with another runner.
  • A runner’s “base”, or general foundation of fitness, comes primarily through consistent distance runs over time.

 

Tempo Runs
  • A segment (or multiple segments) within a distance incorporating some faster paced running at ranging from half marathon pace down to 10K race pace.
  • Do not run these training sessions any faster than 10K race pace.
  • Instead, save the extra energy to be put toward the eventual race.

 

Long Runs
  • The long run is an extended distance run.
  • While not as critical for one’s preparation compared to marathon or half marathon training, it is still important to become comfortable with covering a distance equal to (Beginner) or beyond (Intermediate/Advanced) the length of the 10K race.
  • Most of the long run is done at 1-2 minutes per miler slower than projected 10k race pace.
  • It may be run at a steady (even) relaxed pace throughout or else progress from a very easy pace down to a more brisk pace approaching Tempo Run effort, provided that the runner is feeling strong.

 

Interval Workouts
  • This is an important weekly or every-other week workout for the runners that have already established a foundation of distance runs and tempo work.
  • Runners should get in 2-5 miles of fast paced-running with efforts generally ranging from 400-1600 meters in length and with easy jogging recovery between fast intervals.
  • A common training flaw is that runners do interval workouts too fast and do not fully recover for other workouts during the week.
  • The pace of the intervals should usually fall between current 5K and 10K race fitness.
  • Timed interval efforts may substitute for measured interval distances (e.g. 5 x 3:00 fast / 2:00 easy instead of 5 x 800m).

 

Rest Day
  • All training programs must have planned recovery.
  • How often this takes place is highly variable between athletes.
  • Beginners should take two or three days off from training each week.
  • Advanced athletes can usually take as little as one day off every week or every other week.
  • For an advanced athlete, a short and easy run may be no more taxing that a full day off and serve as an “active rest” day.
  • No matter what, everyone should have planned easy days with little or no training.

 

Cross Training
  • A good opportunity to get some exercise without the pounding of running.
  • Options include elliptical trainer, biking, swimming, yoga, walking, or going to the gym for a variety of other aerobic or strength training options.
  • A light cross training session may substitute for a short run to serve as a sort Rest Day for the week.

 

The Last Few Weeks of Training
  • Tapering for the race is an important final element to a successful training program.
  • Unfortunately you can ruin weeks and months of training by not reducing your training enough or by reducing your training too much.
  • The goal of the taper is to get you to the starting line in the best fitness and the most rested state possible.
  • Total mileage comes down in the last two weeks, mostly in the distance runs and long runs.
  • It is important to continue to do interval and tempo workouts during the taper, albeit at a slightly reduced volume.