How to Train for a 58 minute 10k race - a 12 week program E-Book

R. Steele

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2014

Beschreibung

Preface: This training program assumes 3 months+ of baseline training building up to 50+ miles per week. To convert to your pace and distance always remember to increase distance by no more than 5% of you current weekly mileage and train at a pace 20-30 seconds slower than your race pace. This book is for runners like me. Average runners who push their small talent to whatever limit there is. We don’t win medals and trophies. Maybe occasionally we’ll win a store coupon or some socks. No one endorses us or pays us. We’ll never find fame or fortune at this. We do it for ourselves and we are out there everyday. When the swift have finished we are still on the road. When the swift retire we’ll still be out there too. We run in good and bad weather and through injury and pain. We only ask one thing. Please save some food at the finish line for us.

Leseprobe

R. Steele

How to Train for a 58 minute 10k race - a 12 week program

BookRix GmbH & Co. KG81371 Munich

Preface

Preface:  This training program assumes 3 months+ of baseline training building up to 50+ miles per week.  To convert to your pace and distance always remember to increase distance by no more than 5% of you current weekly mileage and train at a pace 20-30 seconds slower than your race pace.

This book is for runners like me. Average runners who push their small talent to whatever limit there is. We don’t win medals and trophies. Maybe occasionally we’ll win a store coupon or some socks. No one endorses us or pays us. We’ll never find fame or fortune at this. We do it for ourselves and we are out there everyday. When the swift have finished we are still on the road. When the swift retire we’ll still be out there too. We run in good and bad weather and through injury and pain. We only ask one thing. Please save some food at the finish line for us.

Some basics I hope you like.

For roughly 8 eight years I averaged 3500 miles a year running about 90 to 100 miles a week. I had a 9 to 5 job and ran after work and yet the whole time I didn’t get a single injury. I attribute it to some basic things that I followed religious – or as some would say – neurotically.

1: Work hard rest often.

Muscle repair takes 36 hours. Anyday you turn in a hard workout be certain that the next day is a day off or light and stick with it. Doing this simple step will allow you muscle to repair itself and minimize the risk of muscle fatigue, over training and injury.

2: Eat right and at the right time.

Everyone knows a good diet goes a long way. Something I learned was that immediately after your workout is when your metabolism is at it’s peek. That means that if you can get in nutrients and vitamins like anti oxidants, potassium, magnesium and vitamin B within 15 minutes of your workout end then you not only will not have leg cramps but your legs will heal faster , recover faster and flush out lactic acid faster. Many injuries in my opinion actually occur after a hard workout because you are fatigued. Replacing essential vitamins and electrolytes immediately goes a very long way to prevent injury and means you get the most out of your workout.

3: Cold water.

It’s brutal but if you can take it you won’t regret it. Whenever possible especially on warmer days get cold water on your legs right after a workout. A garden hose or the shower can do this effectively. Get very cold water on your legs for 5 minutes and it will cause the muscles filled with lactic acid to constrict and flush the acid out. Again this enhances speed of recovery and reduces the possibility of injury.

4: Diet.

There are many great programs out there so obviously make sure yours is well balanced.

I tried high carb low carb high protein – not sure about any of that – I just know that high fat and certain protein such as beef were both harder to digest and made one feel sluggish and low energy and even depressed. Not good combinations for being up for a workout much less a race. Just make sure you are eating meals that aren’t heavy. I think “carbo loading” before a race is a nightmarishly bad idea. I’ve done a few races where someone makes a boatload of pasta and it takes forever and then you aren’t eating until after 8 or 9pm when you have a morning race. This is a formula for disaster. The pasta is often too much and too hard to digest and keeps you awake and sits in your stomach like a rock and then causes you back pain in the morning before the race. Eat a slightly larger meal 2 nights before the race and the night before eat something filled with carbs but simple – Like 2 sandwichs consisting of 4 slices of bread covered in honey and then go to bed early.

Lastly – a general formula for calories is 100 calories are burned for every mile run and you need to eat 10 calories for every pound of body weight you want to maintain.

For example.

You weigh 150 you’ll need to eat 1500 calories a day to maintain that.

If you ran 10 miles you could have burned 1000 calories.

This is not a strictly true formula but a general ballpark. For example when I ran 100 mile week I didn’t eat 5000 calories on my long run day. My plan was 1500 calories plus 500 in gatoraid and I was good to go.

5: Shoes and shin splints etc.

Make sure you have the right shoes – taller heavier runners want a shoes with a good heal support, shorter lighter runner might want a fast arch – everyone’s weight and height are different. Don’t be afraid to stop using a particular brand. If you can buy new shoes every 300 to 400 miles. Over time the shoe rubber becomes compressed and can do longer properly absorb the impact as you run. The result will be shin splints, foot injuries and then worse. The second you shin starts to bother you look for new shoes.

6: Feet.

After each workout if possible - or at least a few days a week – take a flat tennis ball or some slightly deflated ball and placing it on the floor pout your foot on top of it and roll your foot back and forth over it. A great foot massage but it also breaks up calcium deposits and scar tissue that can form from all the impact. Some runners even soak their feet in vinegar or something similar to toughen up the feet – my thought is they enjoy being single – but it does indeed prevent blisters.

7: About the workout style.

The 12 week program is modeled on 4 groups of 3 week cycles – cycle one slow, 2 fast, 3 faster – in the 4th round instead of running faster you taper before your race. Remember to have fun. Motivate yourself in whatever way works for you – I used to get motivated to perform well because I knew if I didn’t those pesky fast runners would eat all the finish line food! I also broke up each racecourse in my mind into segments giving myself milestones – and used my training to keep myself tuned in during the race. One year training for a marathon my left calf would start to cramp slightly every single time I got to mile 22 – so when it happened in the race that was positive to me because I new everything was going perfectly normally – odd maybe but it worked.

Training Plan Summary

Date

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

Mileage

Workout

Types

Intervals/

Wind Run/

Tempo Run/

Rest Day

Easy/

Intervals//

Wind Run/

Tempo Run

Rest Day 

Easy/

Race Pace/

Day

Long Slow/

Distance

+Striders

Rest Day/

Easy or Off

Tempo Run

In the tempo run the idea is to start out slowly for the first 1/4 portion

of the workout. At this point one should be warmed up enough to then come

up to a pace close to one's 10k or 10 mile pace gradually. One should then

attempt to hold this pace until roughly the last 1/7 portion of workout.

Rest Day Easy

This workout is to recover from the hard workout of the previous day and

increase endurance. It is always important to remember not to run hard

on this day because it will not allow for proper recovery and will make

the next day too hard.

Intervals

This workout is to be run slighty faster then 10k pace to allow the runner's

body to learn to run at a pace slightly faster than the pace to race at. This

will make the pace on race day seem alot easier and help the runner increase

their VDOT (max VO2).

Rest Day Easy

This workout is to recover from the hard workout of the previous day and

increase endurance. It is always important to remember not to run hard

on this day because it will not allow for proper recovery and will make

the next day too hard.

Race Pace Day

This day is an endurance pace day at the pace one plans to race at. The purpose

is to help the runner become used to that pace and to increase VDOT (max VO2).

Long Distance + Striders

This day is the most important day in marathon training. Not only does it train

the runner's body to learn endurance at the marathon distance but it also prepares

the runner psychologically for what will happen on race day.

Rest Day Easy or Off

This workout is to recover from the hard workout of the previous day and

increase endurance. It is always important to remember not to run hard

on this day because it will not allow for proper recovery and will make

the next day too hard.

Final thoughts on the workout style.

Adapt this routine to what best suits you. The key components are the pace to train at in order to be best prepared to achieve your goal time. The distance I have some consider high. Walk on Sunday to trim it down. Shave some miles off a day. The key days are the non rest days. The closer you can consistently do the distance listed the better your race day will be. The more consistently you can train longer than 6 miles the more confidence you’ll have at racing that distance. But stay injury free. Walk if you have to. Before each workout I stretch for 15 minutes – an office job can stiffen your legs up. After each workout I jog/walk a mile to warm down to help loosen up. The training program is set to build in 3 week intervals finally tapering at week 12 for the race – during training each 3rd week is your hardest week. During race week since you have not trained hard you should feel energetic and ready for your race.

Good luck and see you out there!

Week 1

Week 1

Day 1

Distance

9 miles

9:22 pace

6 miles

10:22 pace

9 miles

9:22 pace

6 miles

10:22 pace

9 miles

9:22 pace

12 miles

11:22 pace

6 miles

10:22 pace

57 miles

Week 1

Day 1

Distance

9 miles

9:22 pace

Notes: