Smutty Fitness: For Intermediate Runners

February 15, 2012 16:39:23 Posted at February 15, 2012 16:39:23
Hayley Posted by Hayley

For those of you who have followed the last running program for beginners you should be just about ready to take it to the next level and for those of you who did not try the running program and you are looking for a bigger challenge here is the next step – a 10km training program for intermediate runners.  This program promises to get you ready for your first (or second, or third…) 10km race plus with summer being just around the corner you will have a jump start on getting your body summer ready.

If you are thinking about accepting this challenge -- good for you! Just a few things you need to make sure you can do before you begin.  

1 – You must already be consistently running 3 times per week and covering an average weekly distance of about 15km (that is about 30 minutes of running 3 times per week).  If you are not at that distance yet, don’t worry.  Simply begin with the beginner running program I posted a few weeks back and then start this one when you have finished.

2 – You need to make sure you have a good pair of running shoes before you start the program (on Friday I will provide you with all the information you will need to know before you go shoe shopping as it can be as overwhelming as buying a new bikini).

3 - You MUST commit to the full 10 weeks, do not stop early.  This program is designed in a way that as long as you are consistent you should be able to get from week 1 to week 10 without any trouble.  With that being said you must make sure you listen to your body.  If you start to feel aches and pains that you have never felt before (and some aches are ok so don’t panic if you wake up a bit sore or stiff) you should get in to see your doctor or your physiotherapist.  Stay on top of anything that could become a problem down the road.  When I’m training for races I am usually visiting my physiotherapist on a weekly basis.

Here are a few details about the program.

Workout 1 is an interval workout.  You can do these on a treadmill, however most treadmills have the distance in miles so you will have to do a little bit of math to convert the miles to distance.  400m is equal to .250 (or ¼) miles if that helps. Also, if you are on a treadmill make sure you always have at least a 1.5-2% incline. If you can find a track that is nearby go run them there, much more efficient than running on a treadmill.  These intervals should be performed at a zone 3 or zone 4 intensity, which is about 75-85 percent of your maximum heart rate.  Take shorter recoveries between the short intervals and longer recoveries between the longer intervals.

Workout 2 is a recovery day, meaning if you do go for a run go slow, keep your heart rate down and just enjoy being outside and running.  If you are not wanting to run that day, do a different type of cardio such as swimming, cycling, hiking, snow shoeing, skate or cross country skiing, etc.

Workout 3 is a tempo workout. These workouts should be run at a zone 3, 75 – 80 percent of your maximum heart rate.  Always give yourself a 5 minute warm-up (power walking/slow jogging) before you start the main workout and finish with a 5 minute cool down.  You want to feel uncomfortable in these workouts; these should be tough but they are what will make you faster.

Workout 4 is your long day.  These runs are done at a zone 2 (70-75% of your maximum heart rate) but you will see that some require you to do a few race pace intervals.  So, within the long run you will do the prescribed time at your race pace intensity (zone 3 or 4).  Again make sure that you give yourself a 5 minute warm-up and cool down.

Finding your race pace is easy.  If you have done a 5km race before then you can use that time to predict your race pace for a 10km.  If you have not run a 5km race before then go out on your own and run a 5km as hard as you can and time yourself.  Once you have your 5km time go here and use this website to calculate what your time will be for 10km.  Once that is done you can break it down into 1km intervals (which is your min/km pace). Your heart rate while at race pace should 75-85% of your maximum heart rate.

Remember, you need to be comfortable at being uncomfortable.  When you are tired tell yourself that this is how you are supposed to feel.  When you feel like stopping you have to tell yourself to keep going.  A lot of your improvements will come from physiological advances but running faster is also about being able to push yourself harder.  Everyone I train learns how to be uncomfortable and how to embrace the challenge and all the pain and hard work that comes with it.

If you have any questions regarding this program feel free to go to my facebook page and ask me directly.  I will do my best to answer all of your questions as quickly as I can.

Happy Training!!

Attached - Nicole Richie leaving the gym

  Workout 1 Workout 2 Workout 3 Workout 4
Week 1 5 x 400 meters 25 minute tempo run 5 minute 25 minute tempo run 5km easy
  1 minute recovery   5 minute  
Week 2 4 x 400m & 1 x 800m 20 minute tempo 25 minute tempo 5 km easy
  1 minute recovery      
Week 3 20 minute easy jog 20 minute easy jog or cross train 30 minute easy jog 90 minute power walk
Rest week        
Week 4 4 x 400m & 2 x 800m on 1 minute recover 30 minute recovery run or cross train 5km tempo run 5km tempo run
Week 5 6 x 400m & 2 x 800m on 1 minute recover 30 minute recovery run or cross train 6km tempo 1km hard effort, 1km easy x 3 6km tempo 1 km easy, 4 km hard, 1 km easy
Week 6 4 x 400m/4 x 200m/4 x 100m on 30-60 seconds recovery 40 minute recovery run or cross train 6km tempo 2km hard, 1km easy x 2 6km tempo run at race pace
Week 7 30 minute easy jog 30 minute easy jog or cross train 40 minute easy jog 30 minute easy jog
Rest Week        
Week 8 4 x 400m/4 x 400m/8 x 100m on 30 – 60 seconds recovery 30 minute recovery run or cross train 5 km tempo 8 km
      1km easy, 4 km hard 4 x 5 minutes at race pace
Week 9 4 x 200m/2 x 400m/1 x 800m/1 x 800m/2 x 400m/4 x 200m on 30-60 seconds recovery 5 km tempo 5 km tempo run this faster than the last 5km 8 km – 2 x 10 minutes at race pace
Week 10 10 x 400m at race pace on 30 seconds recovery 6km – 2 km easy, 2km at race pace, 2 km easy 20 minute tempo run RACE DAY!!!!
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