Dave Spence
The following schedule is for indviduals who compete regularly in races up to 10 km or beyond and who want to improve their performances. To follow this programme, you should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork.
The programme utilises a reverse countdown from Week 10 to Weeks 1 (race week). The terms used in the training chart below should be somewhat obvious to a runner of your ability, but let me explain what I mean.
Runs: The runs of 5 - 10 km on Mondays, Wednesdays and Fridays are designed to be done at a comfortable pace.
If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of maximum.
Rest: Rest is an important part of your training. On Fridays you are offered the option of resting or taking an easy 5 km run. Be realistic about your fatigue level and don't feel guilty if you decide to take a day off.
Tempo Runs: A tempo run is a continuous run with a build up in the middle to near 10-K race pace. In this programme, tempo runs are scheduled for Tuesdays.
A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end.
The pace build up should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don't need to maintain peak speed for more than a few minutes toward the middle of the workout.)
You can do tempo runs almost anywhere: on the road, on trails or even on a track.
Speedwork (VP): If you want to race at a fast pace, you need to train at a fast pace several days a week. You are now ready to begin with a session that will improve your 10 km time. It is called double pace or variable pace (V.P.) training.
VP training is a form of repetition running with a difference. The first 400 metre rep is run at your marathon pace (if you have not run a marathon multiply your 10 km time by 4.6 to get a predicted marathon time).
Without stopping or resting speed through a second 400 metres at your current 5 km pace. (or take your anticipated 10 km time, subtract 1 min and divide by 2 to get a predicted 5 km time)
Continue to alternate 400's at marathon pace with 400's at 5 km pace - without recovery - until you have finished six 400's (three at each speed).
Recover by jogging for four minutes then complete a second set of six 400's.
If you are running more than 70 km per week you can try a third set.
The aim is to increase the number of consecutive 400's to 12 before taking a break.
Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below.
Most Novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast.
As an experienced runner, you have a different goal, otherwise you wouldn't be using this programme, so warm up before you run fast.
Because road runners seem to think that stretching belongs in the domain of track athletes, I have developed a routine of drills that serve a two fold purpose. Firstly they help with the improvement of the runners rhythm and secondly the help with the stretching of the muscle groups to be used in the speed session.
The runners do the drills over a distance of fifty metres with the runner jogging back to the start at the completion of each drill.
The drills are:1. A very easy skip, concentrating on the skipping motion using the arms as well as the legs. Some athletes are inclined to keep their arms in a rigid position and they look more like they are training for an Irish dance class than an athletic event.
2. A quick skip over the fifty metres.
3. A high springing skip, bringing the lead leg up as high as possible whilst trying to get as much height off the ground. A soft, even surface is needed as a flat-footed landing is recommended. Also try to maintain the long high-lift of the leading leg.
4. Kicking butts - the runner leans slightly forward and then runs bringing the heel up as quick as they can so as to touch the buttocks.
5. Next do very short, quick strides. With this exercise you almost "patter" on the spot, making very little forward movement.
6. Stiff straight legs are called for as you sweep the leg forward, like a Russian military march except you would run with your hands on your hips.
7. You now turn sideways and move forward bringing your heels together very much like a horse does when they canter. Every ten metres you would switch to facing the other way.
8. Lastly you end off with a series of three by fifty metre sprints with a walk back recovery.
Pace: A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the 10-Km.
Saturday workouts include some running at race pace to get you used to running the pace you will run in your goal 10-K.
However, somewhat like in the tempo runs, you want to start and finish easy. In the accompanying schedules, I prescribe the total distance of the run plus the approximate amount of that distance that should be run at race pace.
Thus, "8 total/5 @ pace" means that in 8 km run, five of those km's should be done at your 10K race pace. Obviously, you need to run on a course that has been pre-measured. If you can't find an accurately measured course, use your car odometer to at least approximate the km splits (realising that car odometers are invariably somewhat inaccurate).
Long Runs: As an experienced runner, you probably already do a long run of around 60-90 minutes on the weekends anyway. The schedule suggests a slight increase in distance as you get closer to race date: up to 18 km for 10-K racers.
Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace, except on those days where a 3/1 workout is prescribed.
A "3/1" workout is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. (You should finish refreshed, not fatigued.)
If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter.
Note: On Fridays you may rest or do an easy 5 km run
Week 10
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 6 km run
Thursday: VP 400's
Friday: Rest
Saturday: 6 total/3 @ pace
Sunday: 10 km run
Total mileage for the week: 38 km
Week 9
Monday: 5 km run
Tuesday: 35 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 6 total/3 @ pace
Sunday: 12 km run
Total mileage for the week: 43 km
Week 8
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 8 km run
Total mileage for the week: 35 km
Week 7
Monday: 5 km run
Tuesday: 40 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 14 km
Total mileage for the week: 48 km
Week 6
Monday: 5 km run
Tuesday: 45 min tempo run
Wednesday: 10 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 16 km run (3/1)
Total mileage for the week: 53 km
Week 5
Monday: 5 km run
Tuesday: 35 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 10 total/5 @ pace
Sunday: 10 km run
Total mileage for the week: 42 km
Week 4
Monday: 5 km run
Tuesday: 50 min tempo run
Wednesday: 10 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/6 @ pace
Sunday: 18 km run (3/1)
Total mileage for the week: 56 km
Week 3
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 km time trial
Sunday: 8 km run
Total mileage for the week: 37 km
Week 2
Monday: 5 km run
Tuesday: 60 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 10 total/5 @ pace
Sunday: 16 kmrun (3/1)
Total mileage for the week: 56 km
Week 1
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: 5 total/3 @ pace
Friday: Rest
Saturday: 10 km race
Sunday: CELEBRATE
Total mileage for the week: 31 km
(source Old Mutual)
The following schedule is for indviduals who compete regularly in races up to 10 km or beyond and who want to improve their performances. To follow this programme, you should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork.
The programme utilises a reverse countdown from Week 10 to Weeks 1 (race week). The terms used in the training chart below should be somewhat obvious to a runner of your ability, but let me explain what I mean.
Runs: The runs of 5 - 10 km on Mondays, Wednesdays and Fridays are designed to be done at a comfortable pace.
If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of maximum.
Rest: Rest is an important part of your training. On Fridays you are offered the option of resting or taking an easy 5 km run. Be realistic about your fatigue level and don't feel guilty if you decide to take a day off.
Tempo Runs: A tempo run is a continuous run with a build up in the middle to near 10-K race pace. In this programme, tempo runs are scheduled for Tuesdays.
A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end.
The pace build up should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don't need to maintain peak speed for more than a few minutes toward the middle of the workout.)
You can do tempo runs almost anywhere: on the road, on trails or even on a track.
Speedwork (VP): If you want to race at a fast pace, you need to train at a fast pace several days a week. You are now ready to begin with a session that will improve your 10 km time. It is called double pace or variable pace (V.P.) training.
VP training is a form of repetition running with a difference. The first 400 metre rep is run at your marathon pace (if you have not run a marathon multiply your 10 km time by 4.6 to get a predicted marathon time).
Without stopping or resting speed through a second 400 metres at your current 5 km pace. (or take your anticipated 10 km time, subtract 1 min and divide by 2 to get a predicted 5 km time)
Continue to alternate 400's at marathon pace with 400's at 5 km pace - without recovery - until you have finished six 400's (three at each speed).
Recover by jogging for four minutes then complete a second set of six 400's.
If you are running more than 70 km per week you can try a third set.
The aim is to increase the number of consecutive 400's to 12 before taking a break.
Warm-up: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below.
Most Novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast.
As an experienced runner, you have a different goal, otherwise you wouldn't be using this programme, so warm up before you run fast.
Because road runners seem to think that stretching belongs in the domain of track athletes, I have developed a routine of drills that serve a two fold purpose. Firstly they help with the improvement of the runners rhythm and secondly the help with the stretching of the muscle groups to be used in the speed session.
The runners do the drills over a distance of fifty metres with the runner jogging back to the start at the completion of each drill.
The drills are:1. A very easy skip, concentrating on the skipping motion using the arms as well as the legs. Some athletes are inclined to keep their arms in a rigid position and they look more like they are training for an Irish dance class than an athletic event.
2. A quick skip over the fifty metres.
3. A high springing skip, bringing the lead leg up as high as possible whilst trying to get as much height off the ground. A soft, even surface is needed as a flat-footed landing is recommended. Also try to maintain the long high-lift of the leading leg.
4. Kicking butts - the runner leans slightly forward and then runs bringing the heel up as quick as they can so as to touch the buttocks.
5. Next do very short, quick strides. With this exercise you almost "patter" on the spot, making very little forward movement.
6. Stiff straight legs are called for as you sweep the leg forward, like a Russian military march except you would run with your hands on your hips.
7. You now turn sideways and move forward bringing your heels together very much like a horse does when they canter. Every ten metres you would switch to facing the other way.
8. Lastly you end off with a series of three by fifty metre sprints with a walk back recovery.
Pace: A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the 10-Km.
Saturday workouts include some running at race pace to get you used to running the pace you will run in your goal 10-K.
However, somewhat like in the tempo runs, you want to start and finish easy. In the accompanying schedules, I prescribe the total distance of the run plus the approximate amount of that distance that should be run at race pace.
Thus, "8 total/5 @ pace" means that in 8 km run, five of those km's should be done at your 10K race pace. Obviously, you need to run on a course that has been pre-measured. If you can't find an accurately measured course, use your car odometer to at least approximate the km splits (realising that car odometers are invariably somewhat inaccurate).
Long Runs: As an experienced runner, you probably already do a long run of around 60-90 minutes on the weekends anyway. The schedule suggests a slight increase in distance as you get closer to race date: up to 18 km for 10-K racers.
Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace, except on those days where a 3/1 workout is prescribed.
A "3/1" workout is one in which you run the first three-fourths of the distance at a comfortable pace, then accelerate to near race pace over the last one quarter of the workout. (You should finish refreshed, not fatigued.)
If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter.
Note: On Fridays you may rest or do an easy 5 km run
Week 10
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 6 km run
Thursday: VP 400's
Friday: Rest
Saturday: 6 total/3 @ pace
Sunday: 10 km run
Total mileage for the week: 38 km
Week 9
Monday: 5 km run
Tuesday: 35 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 6 total/3 @ pace
Sunday: 12 km run
Total mileage for the week: 43 km
Week 8
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 8 km run
Total mileage for the week: 35 km
Week 7
Monday: 5 km run
Tuesday: 40 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 14 km
Total mileage for the week: 48 km
Week 6
Monday: 5 km run
Tuesday: 45 min tempo run
Wednesday: 10 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/5 @ pace
Sunday: 16 km run (3/1)
Total mileage for the week: 53 km
Week 5
Monday: 5 km run
Tuesday: 35 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 10 total/5 @ pace
Sunday: 10 km run
Total mileage for the week: 42 km
Week 4
Monday: 5 km run
Tuesday: 50 min tempo run
Wednesday: 10 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 total/6 @ pace
Sunday: 18 km run (3/1)
Total mileage for the week: 56 km
Week 3
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: VP 400's
Friday: Rest
Saturday: 8 km time trial
Sunday: 8 km run
Total mileage for the week: 37 km
Week 2
Monday: 5 km run
Tuesday: 60 min tempo run
Wednesday: 8 km run
Thursday: VP 400's
Friday: Rest
Saturday: 10 total/5 @ pace
Sunday: 16 kmrun (3/1)
Total mileage for the week: 56 km
Week 1
Monday: 5 km run
Tuesday: 30 min tempo run
Wednesday: 5 km run
Thursday: 5 total/3 @ pace
Friday: Rest
Saturday: 10 km race
Sunday: CELEBRATE
Total mileage for the week: 31 km
(source Old Mutual)