Here is a quick run-through for my training prog. You can easily follow here for free!!
-Before Week 1 of this program, you must be running and building up to 100 miles a week for anywhere from 2 to 6 weeks determine what fitness your at before. If you had a long break of a few months or longer, you may need 6 weeks-- If your coming off a short break of a week or 2; I suggest at least 2 weeks of easy running at a decent amount of millage. You must follow the program as best of your ability, this means running the desired paces related to your current fitness level( 31:00 10k 15:00 5k) and must not go faster. These training intensities are listed bellow.
E- Easy Runs 7:30- 8:00 Pace- Start Slow And Get A bit Faster To The End Of Each Run-Do on Hills!
M Marathon Pace ( 6:00 Pace Or So)-Not To Specific For 5k-10k But It’s A light Tempo Or A Hard Run
T Threshold Pace/Tempo Running --Steady Runs/Tempo Intervals wt very minimal rest @ 5:30pace
P Progression Runs--- Easy Progression in easy range; also Tempo Progression In the tempo range
Fk Fart-lek Running-- On around T or 10k or any pace wt Short recovery Jogs At Good 6:30 Pace
I Interval--- Go Only Race Pace No Faster!!! Slower Is Ok wt Shorter Rest 10k( 5:00)5k ( 4:40)
R Repetition Running --- Short runabouts with full long recovery Jogs bt Each
S Sprint Running--- Hill Sprints Sprint Strides etc… Full Recovery BT.
Most of my training is volume based (low Intensity & High Volume) to say that most of the aerobic conditioning comes from easy and moderate running at a fairly high millage on trails and hills almost every day. This builds strength, a lot of strength which makes you nearly invincible to injury. Second is a lot of tempo and fart-lek running to also aid in strength but more in aerobic endurance (running at a level that just starts to produce lactate for a long time). This is unlike easy trail runs which builds mostly strength to run for ever but endurance at a faster pace is absent in this. The good part it will prepare you for any faster running ahead of it. With-out the based you can’t build a high tower. On top of these fundamental strength and endurance runs, speed comes naturally because when the heart and legs are strong, it is much easier to run 5k and 10k pace due to the fact that these events are almost all aerobic. 90-95% aerobic respectability to be exact running at Vo2 Max and bellow it. I always suggest running these paces in interval workouts at or just slower than your current race pace level and no faster. These workouts become hard when we cut the rest to haf the interval time and include jog rest. This makes shore you can’t run faster than your Vo2Max (5k pace) Or your 10k pace. If you can you are in for a big pr! We save the faster running for REP-Running. By the end of phase 3 of training, you will find the 5k-10k paced workouts to feel easy. Last is specific speed done in Rep running. This with big recovery makes it easier to run fast at R-paces around 3k-Mile-800m-400m- to sprint paces. Even these paces I’ll give you times to run at a specific mile/3k or 800 pace. These reps are more anaerobic and are done very sparely just to tune up the muscles in the beginning of the program as well as at the very end to induce a -KICK for champion-chip races that are won progressively and with a kick. Most of my easy runs are to say always run progressively to train the body to win races in this manner as well. I also include quality P-Runs that are hard runs to simulate a kick at the end of races which are practiced from the beginning phases of the training program all the way to the end of it. To say these runs build a hell of a lot of strength & confidence because the change of pace is not an easy thing to do and when you can master this technique, you can expect to win a lot of races even in races where the competition is way above your level. One race for one instance in the NCAA national championship 5k &10k my senior year of college wheres I placed 5th in the 10k and came back a day later for a double 3rd place finish in the 5k ag many sub 14:00 5k runners. My 5k was only 14:18 at the time and was seated 16th in that race. I believe it was the strength of running 180 miles a week in college that gave me the edge in doubling in races because I could recover faster and handle more volume.
5k-10k 15:00-31:00 Level Training Program Quick Run Through 5k training plan advanced | |
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