Sydney Harbour 10k Advanced Training Program · Marathon pace, provides stimulus to improve lactate...

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5 k & REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM

Transcript of Sydney Harbour 10k Advanced Training Program · Marathon pace, provides stimulus to improve lactate...

Page 1: Sydney Harbour 10k Advanced Training Program · Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences.

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REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM

Page 2: Sydney Harbour 10k Advanced Training Program · Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences.

Levels Ensure you select the training program which is best suited to your abilities. This is noted at the top of every program.

BEGINNERThis program focuses on: •Improvingaerobicfitnessandstamina • Getting you into a good running routine • Running training a maximum of three days a week over a 10 week program.

INTERMEDIATEIt is suitable for you if you have already done a 10k race or longer and are looking to improve with a goal of between 45-60 minutes.This program focuses on: •Improvingyouraerobicfitnessandoverallbodystrength • Speed and endurance • Running training a maximum of four days a week over a 10 week program

Congratulations on your commitment to the Real Insurance Sydney Harbour 10k.

ADVANCEDThis guide gives a training program for people wishing to run 10k for an organised race or just to challenge yourself. It is suitable for you if you have already completed multiple 10k races and consider yourself an advanced runner with a goal sub 45 minutes.This program focuses on: •Improvingyouraerobicfitnessandoverallbodystrength • Speed and endurance • Running training a maximum of 6 days a week over a 10 week program

Fit to train? You should always consider seeking professional medical advice prior to commencing any training program. You need tolistentoandbeinturnwithyourbody.Haveadayoffifyouneed it. It is far better to be cautious than to get an injury.

Your own coach The plan is a “guide” only, as such the pace and heart rate data is based on an average guide for that particular level of plan, and you may need to adjust the pace and heart rate data to suit you. Your training program is like your own little coach.Thebestthingisthatisspecifieseachweekandbeyond the type of sessions you should be doing. This means if you miss a session due to family or work commitments, you can adjust it slightly to suit you, so that overall you complete all recommended sessions. Always take into account your currentfitnesslevelandtraininghistory.

Stay ConnectedMake sure you are connected with our Facebook page because that’s where you will see weekly tips shared by Runlabs Vlad Shatrov so that you can get the most out of the program. In week 4 and week 8, we challenge you to really step out of your comfort zone by taking on some additional activities, which are fun but will provide a further stimulus for your improvement.

PositionedintheheartoftheSydneyCBD,thisisoneofthemostscenic,flattest,fastest10kroadracesinAustralia.The race is ideally positioned in the middle of the year meaning that not only are running conditions usually very favorablebutitservesasaperfectgoalracetokeepyoufitthroughthewintermonths.Manywillutilisethisraceasa“practice run” leading up to other goal races later on in the year, for others it’s the goal run of their year. Whether this is a serious run, challenge or just for a lot of fun, we welcome you to download your desired plan which will ensure you get a lot more out of the journey towards race day.These 10 week training programs have been created by Runlab founder and one of Australia’s leading Marathoners, VladShatrov.WithRunlab,Vladhastrainedthousandsofrunnerstoachievetheirimpossibleandwillgetyoufitandmaximise your training potential in preparation for the Real Insurance Sydney Harbour 10k.Vlad, originally from Sydney, combines his experience in training clients through his on ground running groups, MYRUNGROUP and RUNSTRONG, and his intimate knowledge of the Real Insurance Sydney Harbour 10k to develop these programs. The Real Insurance Sydney Harbour 10k event is one of the targeted events in the Runlab training calendar with weekly sessions in multiple locations targeted to helping runners of all abilities. Runlab has weekly running groups you can join to help you stay motivated for those tougher running sessions in 3 main locations including Sydney South (Menai, Cronulla and Sutherland) Sydney (CBD, Alexandria, Rozelle), Newcastle (Merewether, Maitland, Lake Macquarie, Jesmond, Newcastle CBD.

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Runlab 3k Time TrialsPROGRAM WEEK 1

Monday 2 May (pm) – Sydney CBD

Tuesday 3 May (am) - Merewether

Thursday 5 May (am) – Merewether or Sutherland

Thursday 5 May (pm) – Newcastle

Friday 6 May (am) – Menai

PROGRAM WEEK 8

Thursday 23 June (pm) – Newcastle

PROGRAM WEEK 9

Monday 27 June (pm) – Sydney CBD

Thursday 30 June (am) – Sutherland

PARKRUN / LEAD UP RACESparkrun organise weekly 5k timed runs around the world. They are open to everyone, free and are safe and easy to take part in. These can be a great addition to your training www.parkrun.com.au.

Undertakingsomeleadupracesorracepaceeffortsisimportant for more experienced runners. Take advantage of some of the local fun runs in your area in the lead up to the event. However, we have also put in regular time trials if you cannot race, so that you can monitor your progress as well as determine the pace you should run in your Speed sessions.

Runlab sessions + 3km Time TrialThe Runlab 3k time trials are usually in weeks 2 and weeks 9 or 10 of our running term (depending on your preferred location)andtheyjusthappentofitinnicelywiththeRealInsuranceSydneyHarbour10k.Ratherthandoingthissession on your own, a supervised group training environment on a track will mean you are not only motivated but will getaverytrueindicationofyourcurrentperformance.YoucanalwaystakeadvantageofyourRunlabOfferofafreetrial class to do one of your time trials. See page 5 for how to get in touch and book in.

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Whilst the volumes steadily build, peaking three weeks out from the event day, the types of sessions change too. Towards the start of the program there is an emphasis on strength work by running hill repetitions for the more advanced runners.Towards the middle and later stages of the program ‘Speed and Tempo’ sessions are increased. Don’t worry that you may never actually race 10k prior to the day; trust the experience of the training program.

TYPES OF SESSIONSUse the RPE Scale table along with these definitions to set the pace for your runs

LONG RUNThe aim of a long run is to improve endurance. Do at the correct intensity ideally 10-20% slower than your potential 10k pace. If you haven’t done a 10k before that is OK too – set this as your desired realistic target pace.

You should be able to carry out a conversation running at this pace. One of the biggest mistakes you can make is running these sessions to quickly (because you felt great), that’s how we want you to feel on race day BUT if you consistently do theserunstooquickly,youmayfindyourselfgettingfatiguedorinjured.Ifyoureallydofindthesesuggestedpacesjusttooslow, you may have to revisit if you have selected the right level of plan for you.

GENERAL AEROBIC Generalaerobicisastandardeasy/moderateeffortrun,slightly slower or equal in pace to long run – just not as long. The aim is to enhance overall aerobic conditioning. Don’t be worried if some days your run maybe a little quicker or a little slower than the suggested pace.

TEMPO The Tempo run – Lactate Threshold Pace (close to 15k or Half Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences. The TEMPO part of a session should be completedonrelativelyflatground.Intheprogramswereferto this quite a lot. Again, if you haven’t done a Half Marathon before that is OK too – set this as your desired realistic Half Marathon target pace.

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SPEED SESSIONS Speed sessions are short repetitions of between 600-1600m at between 3- 5k pace. This provides stimulus to increase speed and lactate threshold. These sessions allow you to become a faster runner and involve a warm up and warm downbasedaroundacorerunningset.Thekeytoeffectivespeed training is to aim to have all the repetitions completed within1-3secondsofeachother.Don’tdothefirstrepsohard that the following reps are all slower; likewise do not take thefirst1-2repseasythenpickitup.Awatchisnecessarytotime and monitor these sessions.

GYM/CORE/CROSS TRAININGThis training type features in the program as a minimum weekly, depending on your level. We suggest a routine of 20 minutes as a start. Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running. This also includes a focus on good core work.

We will release videos on the Facebook page during the program suggesting exercises you may like to undertake that are part of our weekly Runstrong classes, otherwise discuss this with your local gym. We are extremely passionate about building this into a running program as it allows improved running form to be maintained when the body is under fatigue – like in a race and it will help to reduce the chances of injury.

Overall Program Structure

CHALLENGE WEEKSDependingonyourlevelyoumayfindthattherearetwo“Challenge Weeks” within your program. Within a challenge week you will have up to two challenge sessions. These challenge sessions not only give you some added ownership of your program (because you can choose the activity you do) but they provide a further training stimulus. These sessions are additional to the scheduled session for that week. You may be a little sorer or tired post this, but overall you will become a fitterfasterandstrongerrunner.

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Do you want further assistance? RUNLAB OFFERRegardless of whether you have decided to follow a program or not, Runlab have organised a special deal for runners in Sydney, Sydney South or Newcastle to come and try either a session of MYRUNGROUP or Runstrong for FREE. You may then decide to join us weekly for the term remainder.

All Runlab sessions are led by expert and professional coaches who will lead you through the challenging sessions, which are similar to the speed sessions listed in the program. These sessions are often better completed in a dynamic group environment, like at Runlab. Runlab sessions are held weekly in conjunction with the school term.

Further information on MYRUNGROUP can be found here runlab.com.au/myrungroup

Further information on Runstrong can be found here runlab.com.au/runstrong.

YouwillneedtoregisterpriortoattendingyourfirstRunlabsession by contacting [email protected]

RPE Scale Running activity Talk test % of Max Heart Rate

0 – Nothing at all  Comfortable. Very easy run/jog Very easy, you can easily and walking. carry a conversation. 40-45%

0.5 – Just noticeable 

1 – Very light 

2 – Light  46-50%

3 – Moderate  General aerobic/recovery run Very easy, you can converse 51-55% with almost no effort.

4 – Somewhat heavy  Moderately easy, you can converse 56-60% with a little more effort.

5 – Heavy  Long/medium long run Starting to get challenging, 61-67% conversation requires effort.

6   Difficult, conversation requires a lot of effort. 68-75%

7 – Very heavy  Tempo run/lactate threshold 76-80%

8   Very difficult, conversation. 81-85% requires maximum effort

9   V02 Max/race pace Full out effort, no conversation possible. 86-92%

10 – Very, very heavy Race pace/race pace to win 93-100%

HEART RATEHeart rate is the single most accurate means to understand how your body is responding to exercise. You can measure your heart ratebyplacingyourfirsttwofingersoneithersideoftheneckandthencountingthenumberofbeatsperminute.Thiswillgiveyou a reading of beats per minute that your heart should reach in any given activity. This number is based on your age, gender, size and lifestyle choices. You can estimate your max heart rate using the following formula - HRMax = 208- (0.7* age) (Tanaka Monahan & Seals). Alternatively, there are other great options such as the TomTom Spark Cardio + Music GPS Fitness Watch for strap free heart rate monitoring.

Definitions

RPE SCALE The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrasesusedtoratehoweasyordifficultyoufindanactivity.Forexample,0(nothingatall)wouldbehowyoufeelwhensittinginachair;10(very,veryheavy)ishowyoufeelattheendofanexercisestresstestorafteraverydifficultactivity.

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10K ADVANCED : 10 WEEK PROGRAM

2 MAY - 10 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY   3k Time Trial option week.

Note: RUNLAB are running a 3k TT this week (if you choose to attend), this will test where you are.

TUESDAY (5k pace) 7k approx. in total 3:50 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 4 x 800m at 3:50 with 2 min walk recovery, then cool down. RPE 8-9

  WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

FRIDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

  SATURDAY    Rest day.

SUNDAY 8k approx. in total 4:47-5:13 142.2-158.4 Steady long run. RPE 4-5

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9 MAY - 9 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY     Can be done any day of the week. 20-30 min core work and functional strength exercises.

  TUESDAY (5k pace) 7k approx. in total 3:50 167.4-171 3k TT. Ensure that you’re well warmed up including drills and run-throughs. Run 3k fast trying to hold a steady pace. If you did the 3k TT in week 1 with RUNLAB, this session is to be replaced with 5 x 90 sec hard uphill (moderate gradient) and an easy jog back – 2k warmup and 2k warm down. PE 8-9  

WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

  THURSDAY 7k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2k at 4:15 with 2 min walk in between sets, and then cool down. RPE 6-7

FRIDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

SATURDAY    Rest day.

  SUNDAY 8k approx. in total 4:47-5:13 142.2-158.4 Steady long run. RPE 4-5

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16 MAY - 8 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY     Can be done any day of the week. 20-30 min core work and functional strength exercises.

  TUESDAY 7k approx. in total 3:50 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 4 x 1k at 3:50 with 2 min walk recovery, then cool down. RPE 8-9

WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY 8k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2.5k at 4:15 with 2 min walk in between sets, then cool down. RPE 6-7

  FRIDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

  SATURDAY     Rest day. 

SUNDAY 10k approx. in total 4:47-5:13 142.2-158.4 Steady long run but building up the length of this run now. RPE 4-5

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20 JUNE - 7 WEEKS TO GO

This is the first “Challenge week” where we put in a couple of new or additional activities.

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY For this Mondays session – extend the length of your cross training session by adding another activity to at least 1 hour.

TUESDAY (5k pace) 7k approx. in total 3:50 167.4-171 Fartlek Session. 3 min hard, 2 min hard, 1 min hard with 90 seconds recovery after each effort. Repeat twice. RPE 8-9

WEDNESDAY 6k approx. in total 5:0-5:13 133.2-151.2 Add additional 6 x 90 sec hill reps, hard up/ easy back before running 506km easy. RPE 7-8

THURSDAY 8k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 1 x 5k at 4:15 with 2k cool down. RPE 6-7

FRIDAY 6k approx. in total 5:0-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

SATURDAY

SUNDAY 11k approx. in total 4:47-5:13 142.2-158.4 Steady long run but building up the length of this run now. RPE 4-5

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30 MAY - 6 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY     Can be done any day of the week. 20-30 min core work and functional strength exercises.

  TUESDAY (5k pace) 8k approx. in total 3:50 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 5 x 1k at 3:50 with 2 min walk recovery, then cool down. RPE 8-9

  WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

  THURSDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

  FRIDAY 9k approx. in total 4:15 147.6-163.8 HILLS – 20 x 25 sec hard up easy jog back continuous. 2k warmup/ 2k cool down. RPE 7-8

  SATURDAY Rest day. 

SUNDAY 12k approx. in total 4:47-5:13 142.2-158.4 Steady Long run. RPE 4-5

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6 JUNE - 5 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY Can be done any day of the week. 20-30 min core work and functional strength exercises.

TUESDAY (5k pace) 7k approx. in total 3:50 167.4-171 Fartlek Session. 3 min hard, 2 min hard, 1 min hard with 90 sec recovery after each effort. Repeat twice. RPE 8-9

WEDNESDAY 6k approx. in total 5:0-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY 6k approx. in total 4:15 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

FRIDAY 6k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2.5k at 4:15 with 2 min walk in between sets, then cool down. RPE 6-7

SATURDAY Rest day. SUNDAY 13k approx. in total 4:47-5:13 142.2-158.4 Steady long run. RPE 4-5

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14 JUNE - 4 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY Can be done any day of the week. 20-30 min core work and functional strength exercises.

TUESDAY (5k pace) 8k approx. in total 3:50 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 6 x 1k at 3:50 with 2 min walk recovery, then cool down. RPE 8-9

WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY 9k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 4 x 8 min at 4:15 with 1 min walk in between. 2k cool down. RPE 6-7

FRIDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

SATURDAY Rest day.

SUNDAY 14k approx. in total 4:47-5:13 142.2-158.4 Steady long run but building up the length of this run now. RPE 4-5

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20 JUNE - 3 WEEKS TO GO

This is the second “Challenge week” where we put in a couple of new or additional activities.

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY 3k Time Trial option week. For this Mondays session – extend the length of your cross training session by adding another activity to at least 1 hour.

TUESDAY (5k Pace) 7k approx. in total 3:50 167.4-171 Fartlek Session. 3 min hard, 2 min hard, 1 min hard with 90 sec recovery after each effort. Repeat twice. RPE 8-9

WEDNESDAY 6k approx. in total 5:0-5:13 133.2-151.2 Add additional 6 x 90 sec hill reps, hard up and easy back before running 5k easy. RPE 7-8

THURSDAY 10k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 4 x 10 min at 4:15 with 1 min walk in between. 2k cool down. RPE 6-7

FRIDAY 6k approx. in total 5:0-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

SATURDAY

SUNDAY 14k approx. in total 4:47-5:13 142.2-158.4 Steady long run but building up the length of this run now. RPE 4-5

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27 JUNE - 2 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY 3k Time Trial option week.

TUESDAY (5k pace) 8k approx. in total 3:50 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 8 x 400m at 3:50 pace with 90 sec walk recovery, then cool down. RPE 8-9

WEDNESDAY 6k approx. in total 5:0-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY 6k approx. in total 5:0-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

FRIDAY 11k approx. in total 4:15 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 1 x 7k at 4:15. 2k cool down. RPE 6-7

SATURDAY Rest day.

SUNDAY 8k approx. in total 4:47-5:13 142.2-158.4 Steady long run. RPE 4-5

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4 JULY - RACE WEEK

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY Can be done any day of the week. 20-30 min core work and functional strength exercises.

TUESDAY (5k pace) 7k approx. in total 3:50 167.4-171 Fartlek Session. 2 min hard, 2 min hard, 1 min hard with 90 sec recovery after each effort. Repeat twice. RPE 8-9

WEDNESDAY 6k approx. in total 5:00-5:13 133.2-151.2 Easy pace run, just stay nice and relaxed. RPE 3-4

THURSDAY Rest day.

FRIDAY Rest day.

SATURDAY Rest day.

SUNDAY

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11k approx. in total 4:30 167.4-171 RACE DAY! Ensure you do a warmup jog 10 min at least. RPE 8-9

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