Best 10k workout ever

oooo-I'm really on a Running Times high. There are just a few workouts that I want to get filed away for later. This one is for 10ks.

The best workout:
3 x 2 miles at goal 10k pace
5 min jogging recovery

Buildup workout #1:
6 x 1 mile
start this 8 weeks before your 10k
at goal pace with 3-4 min joggin recovery.

Next week:
10-12 x 400m at 5k pace, 200m jogging recovery

Buildup workout #2:
2 miles + 4 x 1 mile
Six weeks from 10k
2 miles at 10k pace, 5 min resting jog.
1 mile repeats at 10k pace, 3-4 mins resting jog.

Next week:
3 m tempo run or race 5k

Buildup workout #3:
4 weeks from race
2 x 2 mile + 2 x 1 mile
at 10k pace, 5 mine resting jog between 2 mile repeats
3 min resting jog between 1 m repeats

Next week:
20-24 x 200m
at 5k pace, 200m jog betwen

BEST WORKOUT EVER:
3 x 2 miles

RACE you 10k

I haven't tried this out yet, up will do for my next 10k
(please, it says "The Best 10k Workout," that's worth trying!)

Refining my opinion

Most of you are probably aware by now, that I push speed work. I do this because the majority of high school runners and adult 5k-marathon runners that I talk to go on long, long slow runs and don't try to push their pace much. I'm always telling people to get on the track or throw some intervals and progression runs into their normal running workout. So much, that I may have you doubting the importance of the long run.

The long run. Very important. It builds muscle, grows capillaries (which take oxygen to your muscle), and strengthens tendons, bones and ligaments. All of these things help you to run economically and stronger.

BUT instead of going out and plodding along for 90 minutes to 2 hours, try running the last 30 minutes fast, or progressively getting faster every 30 mins(negative splits), or add 15x15 second sprints throughout. Do this unless you're a newbie to the long run, in which case just plod until you feel comfortable with the distance/time. Having said all of that, make sure your long run is easy! Do some long tempo runs (like 3 miles x 2) or longer intervals (like mile repeats) the day before to make sure your already slightly beat up going into your long run. You don't want the long run to come at the expense of your race specific training.

This post is for everything...the 1 mile to the marathon. Get some distance on.

I would throw in the long run once a week and a shorter, but still long run somewhere else in the week too. And what should you do the other days??? SPEED!

Fart What?

Fartlek. A fun way to develop aerobic fitness and mix up your speed training a bit. I think it's a stressless way to get some speed on.* Fartlek is the Swedish word for speed play. In this type of training you run continuously in a natural setting, such as a park, the road, a forest, changing the pace at will. If you feel like sprinting from one tree to the next, that's what you do. If, after the sprint, you're in the mood for a long, controlled effort covering one mile, go for it. A fartlek session of 15 minutes and surges of at least 5,000 meter race pace will lead to marked gains in aerobic fitness. (current read: Training for young distance runners by Larry Greene and Russ Pate)

This type of training is great for a variety of races from 5k to marathon by simply adjusting the session time and length of each surge.





* a week ago on the track, I was changing from my running shoes into my flats and some guy asked me why the change. I said, "I'm getting my speed on." ha! Putting cool shoes on and going to a big high school stadium track does motivate me to speed up! I love it!

You've gotta try this!

Just ran in from a new fantastic repeat run. All of you who are reading this and still have not broken out of the rut, running the same miles at the same speed, please try this one out!

In fact, I ran 8 miles on Thursday at a decent pace, but was bored out of my mind on the treadmill and almost talked myself out of it several times. Today I also ran 8 miles, but using this workout and LOVED it. The miles sped by faster and were much more effective and intertaining!

Warm up 2 miles

5x1200 going race pace (early in training you can go a little slower, later in training you can go a little faster)

400 rest jog between each repeat
Cool down 1.5 miles


This workout is also a little less daunting than mile repeat (being that it's just 3 laps!)

More on 10K

It's been a while since I advanced the original 10k plan, so you've had a few weeks to get used to it and should be ready to step it up a little more. Again, I'm going to make this a 4 times a week plan and adapt it to lifting and using equipment available at the gym. If you're not going to incorporate those things, just do the work out and cut out the weight stuff. This is quite a bit more intense, so do what you feel comfortable with.

This is about a 24 mile week. It's a bit different (ready for a change) and has more fun speed work! I like to do all running outside and speed work on a track, but most of this can be done easily on a treadmill.

Again, it's going to go Medium, Hard, Easy Hard...and you add the rest/yoga days when it works best for you.

Medium: 5 miles + tempo run + arm work. Run 2 miles to start. Continue with a 10 minute tempo run 30 seconds per mile slower than 10k goal pace. Plyo push up (start as regular push up but explode up off the floor, lifting hands off ground...add a clap if you can), bench press or alternate dumbbell bench press, dumbell front squat-to-press (start with elbows in a sides and dumbells in front of shoulders, thumb facing shoulder, squat down and as you lift up also lift the arms overhead), hold plank pose & advance plank pose (push up position and then hover chest just above ground). Continue with another 10 minute tempo run 30 seconds per mile slower than 10k goal pace if you want/can. End with 3 miles.

Hard: 4 miles speed work + legs. All work will be done as pace intervals or your 10k goal pace*. Jog half the distance run between each as recovery.
Start with a warm up. 1x400 meters. Jog. 1x800m. Jog. 1x1200m. Jog. 1x800m. Jog. 1x400m. Jog. Continue with ham curls on bosu ball (lay on back, feet on top of ball, lift hips and pull in legs, extend legs back out, lower hips to just above ground, repeat), plyo box hops (find a box, bench or chair to jump up and down on, jump up on top of box, quick down and back up...the time spent on the ground should be short), single leg squats, side plank (both sides), adductor and abductor with bungee or machine. Cool down jog.

Easy: 4 miles + yoga!

Hard: MILES! Try to get around 7 miles in + 4x100m accelerations. Full body toning. Balance on bosu (knees and hands on top of ball and try to balance), triceps, bicep, quads.

*pace intervals:
10 minute pace (a 1:02:06 10k) run 2:30 for 400m, 5:00 for 800m, 7:30 for 1200m.
9 minute pace (55:53 10k) run 2:15 for 400m, 4:30 for 800m, 6:45 for 1200m
8 minute pace (49:40 10k) run 2:00 for 400m, 4:00 for 800m, 6:00 for 1200m

Ideas for a 10k

I made up this Week 1 workout for a friend who wants to train for a 10k but also improve her gym workout. I incorporated the two together. The workout is designed for 4 times a week and broken up into easy, medium, and hard days. Go in the order outlined (medium, hard, easy, hard), but put rest days in where you like. You'll start with a medium day after a rest day (like Sunday or the weekend). Week 1 should be about 16-20 miles...so if you're not there yet, start out slower, or if you're already past this, I'll be posting more advanced workouts. This workout is for a beginner level...no that does not mean someone who's never run a 10k before, rather for one looking for a basic workout and wanting some improvement.

I'm posting this just to help with new ideas and ways to train.

Week 1

Medium: 5 miles + arm work interspersed. Run 2 miles to start. Continue with bicep curl, triceps kick back, push ups on a bosu ball. Run 1 mile. Continue with the ax chop (both sides), side pull (for core), and lat pull down. Run 1 mile. Continue with up/downs, dips, and row. Finish with 1 miles normal pace/cool down.

Hard: 4+ miles + leg work. 2 miles normal pace. 4x1:00 faster running (not a sprint) with recovery time/walk until you’re ready to do another. 2 miles normal pace to finish.
Continue with leg extensions, leg curl, squats/leg press, lung with weights, stability on ½ bosu ball.

Easy: 3 mile run or class + YOGA!!

Hard: 4 miles, accelerations + full body weights. Run 2 miles. Continue with running arms, bench press, Romanian squat, walking lunges w/ weight, mountain climber. Run 2 miles. At the end of these 2 miles you will do 3 accelerations. This means you gradually get faster until you are going about a 9 or 9.5 on the treadmill for 20 seconds and then hold that pace for 10 seconds (much easier to do outside or on a track…but whatever works!). Continue with plank, bouncing lunges, sit ups on bosu ball, oblique work with bar, pec fly, whatever machines you want to use.