10K & HALF MARATHON PROGRAMME
16 Sept – 2 Dec 2015
Phase One (6 wks)
This 12 week programme is desigend for runners of all abilities who wish to complete in a 10km or Half Marathon towards at the tail end of the year. The entire is programme is divided into 2 halves.
Part One (below) focuses on developing Strength, Speed and Stride Rate while clocking some easy mileage for a sound aerobic base. While Part Two, to be refreshed after 6 weeks, is race- specific, where you piece together all the different elements for a successful race.
The programme below should be done at your ability level:
* Beginners: 10km @ 65++ mins
* Intermediate: 10km @ 50 – 65 mins
* Advanced: 10km below 50 mins
If in doubt always do the easier level as your 1st priorty is always CONSISTENCY.
It is also important to learn how to gauge your perceived effort level instead of relying on the pace on your watch because-
1) You will eventually develop an intituive ability to pace yourself accroding to the distance required.
2) You will automatically ‘buffer’ your intensity levels for varying levels of backgroud fatigue
3) You will be more confident in managing the dynamics of raceday conditions.
This programme refers to 5 distinct effort levels:
* EASY – a comfortable, conversational pace, keeping your stride rate up without reverting to a sluggish step, a sustainable, “all day” pace.
* MODERATE – a “light and snappy” pace that starts to harness some strength in your stride, but it doesn’t feel hard. The pace is sustainable for long efforts. Your breathing should be light enough that you easily recover for another effort within 10-20 seconds. You could comfortably run this for your long run of the week.
* COMFORTABLY UNCOMFORTABLE – It means what it says! The effort does not feel like something you could sustain forever but while it ís not exactly pain free, you can sustain this pace for the foreseeable time. Your breathing is somewhat labored but still in ryhthm. Conversation is definitely reduced to a short sentence at the most. You need to focus on the effort and on your form to maximize your pace. You are not pushing a pace where you’re going to blow up (yet) but you don’t want to push it much faster either. It doesn’t quite hurt, but you can handle it because it’s going to end!
* HARD – This is definitely uncomfortable! Generally you never push this hard except for short, specific efforts. You are breathing a hard and deep rhythm – at the ‘reline’ before you start gasping for air and your breathing becomes ragged. In training, this pace really hurts, but there is a little bit left in the tank and it is not All Out. There is enough to complete that interval without “blowing up.”
* ALL OUT – This is a 100% “give it all you got” effort. Maximal aerobic and muscular effort override the circuitry that is yelling at you to stop. At the end of an All Out effort you should have nothing left to give. Long recoveries are needed after an All Out effort and you can the fatigue levels to build rapidly after such efforts. These efforts are usually used only for very short bursts of strength and speed work.
Rest days:
Unless otherwise indicated, your rest days are to be taken when you really need them, or if circumstances demand it (such as a travel day, if you or a family member are ill, and other life events as they occur). On days you are unsure of how you feel (ie. you wake up or head out the door to train feeling unduly tired), head out anyway and just go through the motions of training. Start with a long warm up of 20 mins of VERY EASY running, then ‘test drive’ the planned session.
* If you feel better, do your best to complete the scheduled session.
* If you feel the same (still tired, but not worse), drop the intensity levels (don’t push as hard as you normally would) and the volume (number of repeats or overall time) as required.
* If you feel worse, pack in the session and head home
Tapering
Non-piority races:
* Normal Training up to Thursday/ Friday day off/ Saturday easy 20 min run/ Sunday Race
Major races:
*Full Session until Tuesday
*1/2 to 2/3 of volume Wednesday and Thursday, at 75 % of the regular intensity
*Friday day off/ Saturday easy 20 min run/ Sunday Race
10km
Half marathon
Notes
MON
* Just work up a sweat and flush out the legs without incurring further fatigue
30 – 40 mins swim done as:
* Easy – mod 50m front crawl repeats
* 5 – 10 sec rest after each one
* Pullbuoy Optional
* Just work up a sweat and flush out the legs without incurring further fatigue
30 – 40 mins swim done as:
* Easy – mod 50m front crawl repeats
* 5 – 10 sec rest after each one
* Pullbuoy Optional
The purpose of a recovery day is to keep your neuromuscular and cardiovascualr systems ‘ticking over’ while not incurring any further muscular fatigue from the impact of running. Basically, the idea is to keep your body moving at a non- stressful (low) heart rate to flush out metabolic waste from the muscles while delivering oxygen and other nutrients to resotre of your muscles. For the bike – the actual exercise bike used is not important – as long as you are seated at the right height ( ie – leg is almost, but not quite, fully extended with the pedal at 6 o’clock position). Focus is on spinning smooth circles.
For the swim – pool length is not important. If you are using a odd shaped pool just use your best estimate of number of laps for 50m. If you are a beginner swimmer, give yourself upto 20 sec after each 50m repeat, as needed. And if you can’t swim Front Crawl – just do breast stroke.
TUE
RUN: Neuromuscular (45 mins)
15 mins easy to moderate warm up
15 – 20 x 30 sec Fast Strides/ 30 sec stationary recovery
10 min easy cool down
RUN: Neuromuscular (45 mins)
15 mins easy to moderate warm up
15 – 20 x 30 sec Fast Strides/ 30 sec stationary recovery
10 min easy cool down
Fast Strides are a drill used to develop a leg speed and a high stride rate. They are best performed on a treadmill or running back and forth on a section of flat, straight and quiet road. If you do this on a treadmill, the gradient should be set to 0% and you step off the belt onto the side platforms for your rest.The aim of this exercise is to run these short repeats at a high stride rate. We are looking for a minimum stride rate of 96 steps per minute. Count the number of times your right elbow drives back in that 30 second period and multiply this number by 2 to arrive at your stride rate. This means a minimum count of 46 and above over 30 secs. The speed at which you run these repeats is secondary. Focus instead on running with good form; a ‘tall’ posture, loose shoulders, slight forward lean and a high hand carry (hands close to chest). To increase your stride rate, drive your elbows back and forth quicker, and if you notice your stride length shorten and gets more compact, this is fine as well.
Stay focused during your cool down and you will see the effect on your running – quicker, lighter, punchier steps. Now remember this feeling and aim to achieve that every time you are out running.
WED
a) Core and Functional Strength
b) Speed/ Tolerance/ Intensive Endurance intervals depending on the phase of preparation.
a) Core and Functional Strength
b) Speed/ Tolerance/ Intensive Endurance intervals depending on the phase of preparation
THU
* At least 5 mins at each effort level – easy/ mod/ comf uncomf
* Jog to a steep, low traffic hill nearby to do these hill sprints
6 x 40 sec All Out / walk down recovery
Intermediate:
7 x 40 sec All Out/ walk down recovery
Advanced:
8 x 40 sec ALL Out/ walk down recovery
10 – 15 mins easy jog back recovery
* At least 5 mins at each effort level – easy/ mod/ comf uncomf
* Jog to a steep, low traffic hill nearby to do these hill sprints
6 x 60 sec Hard / walk down recovery
Intermediate:
7 x 60 sec Hard / walk down recovery
Advanced:
8 x 60 sec Hard / walk down recovery
10 – 15 mins easy jog back recovery
FRI
Active Recovery as outlined above
AND/ OR
30 – 40 mins core and functions stegnth work as perfromed at Track Attack
Active Recovery as outlined above
AND/ OR
30 – 40 mins core and functions stegnth work as perfromed at Track Attack
SAT
45 min run done as:
10 mins easy – warm up
15 mins mod
10 mins comf uncomf
5 mins mod – recovery
5 mins easy cool down
* make sure the mod is not done too hard so that you can still pick up for the 10 mins at comf uncomf.
* Practice holding a mod effort without unintentionally speeding up
10 mins easy – warm up
10 mins mod
10 mins comf uncomf
5 mins mod – recovery
5 mins hard
5 mins easy -cool down
* Goal here is to recover at a mod effort and still be able to pick it up for the final 5 min pushAdvanced:
10 mins easy – mod warm up
10 mins comf uncomf
5 mins hard
5 mins mod (Recovery)
5 mins All Out
5 mins easy cool down
* The key here is to learn how to recover at a moderate effort level without dropping to easy
* Also learning to finish strong.
60 min run done as:
20 mins easy – warm up
10 mins comf uncomf
10 mins mod – recovery
5 mins hard
10 mins mod- recovery
5 mins easy cool down
* make sure the 1st 20 mins is not done too hard so that you can still pick up for the 10 mins at comf uncomf.
10 mins easy – warm up
15 mins mod
10 mins comf uncomf
10 mins mod – recovery
10 mins hard
5 mins easy cool down
* Goal here is to recover at a mod effort and still be able to pick it up for the final 10 min pushAdvanced:
10 mins easy build to mod warm up
10 mins hard
10 mins mod
10 mins hard
10 mins mod
5 mins All Out
5 mins easy – cool down
* This is a tough session that may take a few attempts to nail it.
* Don’t worry if you ‘blow up’ during this session – just catch your breadth and continue where you left off.
Practicing changing up and down the gears to get familiar with your perceived effort levels and what intensity you can hold for how long. We are also working on your ability to recover ‘on the go’ – meaning bringing your heart rate and effort level down while holding a moderate effort; i.e. without slowing to a jog/ walkWe are looking for a clear disctinction between effort levels here. For some of you that will mean learning to take the easy and moderate efforts easier and for others, pushing harder on the hards. DO NOT associate/ equate your effort levels to your pace data – learn to trust your own intuitive effort level alone. There are many reasons why this is a better way to run.
SUN
25 mins easy
5 x 1 min comf uncomf/ 1 min easy
25 mins easy
* Mostly an easy run with some efforts in the middle to keep the legs awake and the remind you to keep the stride rate high
* Remember that easy does not mean slow- you are looking for a sunstainable pace and rhythm that allows you to run at a low effort level
* If you need to walk after the 1 min efforts, then you are pushing the too hard.
30 mins easy
6 x 1.5 mins hard/ 3.5mins easy
* A few hard efforts at the end just to keep the ‘strength’ stimulus in yor legs
* The rest is all easy
Advanced:
30 mins easy – mod
10 x 1min hard/ 1 min easy
10 min easy cool down
* A few hard efforts at the end just to keep the ‘strength’ stimulus in yor legs
* The rest is all easy
25 mins easy
5 x 1 min comf uncomf/ 1 min easy
25 mins easy
* Mostly an easy run with some efforts in the middle to keep the legs awake and the remind you to keep the stride rate high
* Remember that easy does not mean slow- you are looking for a sunstainable pace and rhythm that allows you to run at a low effort level
* If you need to walk after the 1 min efforts, then you are pushing the too hard.
40 mins easy
6 x 1.5 mins hard/ 3.5mins easy
5 mins easy cool down
* A few hard efforts at the end just to keep the ‘strength’ stimulus in yor legs
* The rest is all easy
45 mins easy – mod
10 x 1min hard/ 1 min easy
10 min easy cool down
* A few hard efforts at the end just to keep the ‘strength’ stimulus in yor legs
* The rest is all easy
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