10km run race at sun 40min training

I was asked today how could an athlete who runs a 10km race in 45min look at going sub 40min with twelve weeks out look like at a glance?  Without writing him a program, I can only give him “at a glance” look at what he should be doing in training.

Yes everyone is different and I do know this athlete well so it wasn’t too hard to give him this blueprint. As he is only a runner, he really only needs to do four runs every week.  He could do more but it isn’t necessary at the intermediate level.



Block One (12-9 weeks)

  • 500m repeats at above race pace with 45sec walk between each one (main set 10km)
  • Aerobic run/trail run (30-45min)
  • Hill sprints (main set 20min)
  • Long Run (90min to 2hrs)
 
Block Two (8-5 weeks)
  • 750m repeats at above race pace with 30sec rest between each one (main set 11km)
  • Aerobic run/trail run (30-45min)
  • Hill Sprints (changed from block one but still 20min main set)
  • Long Run (90min to 2hrs)
 
Block Three
  • 1km repeats at or above race pace with 20sec walk between each one (main set 11km)
  • Aerobic run/Trail run (30-45min)
  • Hill Sprints (changed from block one and two but main set 20min)
  • Long Run 90min to 2hrs
 
Taper
  • If your your long runs are 2hrs of more, cut it back 30min each week three weeks out
  • If your your long runs are 90min, cut it back 30min each week from two weeks out
  • Race week, Take Monday off, Tuesday 40min run with 20min short sharp intervals, Wednesday off, Thursday a 30min easy run, Friday 20min easy run, Saturday a 10-15min easy run and race hard Sunday.
Yes there is a lot of “depends” on this but at a glance, this will put this athlete in the best position possible for running sub 40min in a 10km race.  This can also work for a lot of other athletes who are in the same kind of position as this athlete.

Tim Egge

running-cover

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