August 08, 2020

Running

By Ben Leach

Looking for some guidance on how to get the best out of your 5k or 10k runs? Here's some training advice from Personal Trainer, Ben Leach

5K Beginner
WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30-60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 m run	Rest or run/walk	1.5 m run	Rest	2 m run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race
5k Advanced
WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	vV02 max x 5sets	5 x 400	Rest or easy run	30 min tempo	Rest	4 m fast	60 min run
2	vV02 max x 5sets	8 x 200	Rest or easy run	30 min tempo	Rest	4 m fast	65 min run
3	vV02 max x 5sets	6 x 400	Rest or easy run	35 min tempo	Rest	5 m fast	70 min run
4	vV02 max x 5sets	9 x 200	Rest or easy run	35 min tempo	Rest or easy run	Rest	5-K Test
5	vV02 max x 5sets	7 x 400	Rest or easy run	40 min tempo	Rest	5 m fast	75 min run
6	vV02 max x 5sets	10 x 200	Rest or easy run	40 min tempo	Rest	6 m fast	85 min run
7	vV02 max x 5sets	8 x 400	Rest or easy run	45 min tempo	Rest	6 m fast	90 min run
8	vV02 max x 5sets	6 x 200	30 min tempo	Rest or easy run	Rest	Rest	5-K Race
10K Beginner
WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	vV02 max and strength	2.5 m run	30 min cross	2.0 m run + strength	Rest	40 min cross	3 m run
2	vV02 max and strength	2.5 m run	30 min cross	2.0 m run + strength	Rest	40 min cross	3.5 m run
3	vV02 max and strength	2.5 m run	35 min cross	2.0 m run + strength	Rest	50 min cross	4 m run
4	vV02 max and strength	3 m run	35 min cross	2.0 m run + strength	Rest	50 min cross	4 m run
5	vV02 max and strength	3 m run	40 min cross	2.0 m run + strength	Rest	60 min cross	4.5 m run
6	vV02 max and strength	3 m run	40 min cross	2.0 m run + strength	Rest	60 min cross	5 m run
7	vV02 max and strength	3 m run	45 min cross	2.0 m run + strength	Rest	60 min cross	5.5 m run
8	vV02 max and strength	3 m run	30 min cross	2.0 m run + strength	Rest	Rest	10-K Race
10K Advanced
WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	vV02max x 5 sets	30 min tempo run	6 x 400 mile pace	3 m run + strength	Rest or 3 m	5 m total, 2 pace	6 m run
2	vV02max x 5 sets	40 min tempo run	7 x 400 mile pace	4 m run + strength	Rest or 3 m	5 m total, 2 pace	7 m run
3	vV02max x 5 sets	50 min tempo run	8 x 400 mile pace	5 m run + strength	Rest or 3 m	5 m total, 3 pace	8 m run (3/1)
4	vV02max x 5 sets	30 min tempo run	9 x 400 mile pace	3 m run + strength	Rest or 3 m	Rest	5-K Race
5	vV02max x 5 sets	50 min tempo run	10 x 400 mile pace	6 m run + strength	Rest or 3 m	6 m total, 3 pace	8 m run (3/1)
6	vV02max x 5 sets	30 min tempo run	11 x 400 mile pace	3 m run + strength	Rest or 3 m	Rest	8-K Race
7	vV02max x 5 sets	60 min tempo run	12 x 400 mile pace	6 m run + strength	Rest or 3 m	6 m total, 3 pace	10 m run (3/1)
8	vV02max x 5 sets	30 min tempo run	6 x 400 mile pace	3 m run	Rest or 1-3 m	Rest	10-K Race

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Explanations and terminology

Beginners

Rest- An essential part of any training plan! Do exactly that and allow your muscles time to recover and repair and your body and CV system will start to develop and adapt to your new training loads. Get a massage or simply have a relaxing day just don’t train!

Run-  Get out there and start to run at a comfortable pace. At this early stage in your running career you should be able to talk at your jog pace and not feel too uncomfortable. The idea is too get in a continuous flow without having to stop and walk. Once this is possible it is much easier to start increasing your pace.

Cross training- ‘cross’ on the schedule refers to cross training. This is effectively anything but running such as cycling, swimming, rowing or weight training. It allows your body a break from running and is important in injury prevention and maintaining motivation levels.

Long runs- These are usually done at the weekend. Keep the pace relatively easy (20% slower than race pace). The aim at this stage is to build your endurance levels and ensure a good base level before you move to the next stage of your running development.

Stretch and strengthen- You should stretch after each run for atleast 10 mins, focusing on the areas which typically get tight- hamstrings/ glutes/ quads/ calves/ lower back etc. Strength work is usually whole body and circuit based- moving from one exercise to another relatively quickly. Try and include core, upper and lower body strengthening exercises.

Advanced

Run- when you have a couple of years of good running under your belt then to run pace is more definable.  This should be roughly the same as your half marathon pace, whilst being fast is still conversible. Take 5-10% off your 10k pace and this is roughly equivocal.

vV02max training – pioneered by the French sport scientist Veronique Billat, this is still one of the most efficient ways to improve performance. Its not easy but then that’s not what youre here for, right?! To ascertain your vV02max you have to thoroughly warm-up (as with all hard training) for 10-15 mins of easy pace running. Then when you have prepped you must run as far as you can in 6 mins. This can be on a treadmill or track. Once you have this distance you can work out the average speed, ie if you cover 1600m in 6 mins, your average pace and vV02max is 16km/h. This is a crucial figure and will form the backbone of your V02 max training. The session is 5 intervals of 3 mins at vV02max with 3 min rest intervals of 3 ins at 50-60% of this pace. So the entire workout is 30 mins and it is extremely efficient! Have fun!

Tempo runs- as they suggest you run at a set tempo. Aim to build the run to up to your 5/10k pace depending on your race for approx. 40% of te distance. So for 5k race prep aim to do 2k at race pace, either side of this should be an easy build up and wind down for 10 mins at a relaxed pace.

Fast Run-  a higher pace run but not all out race pace. This is an important run, aim to be 10% slower than race pace and really get into the groove of this pace.

Long Runs – On the Long run days aim to go at an easy pace. Do not even worry about the speed, run for the love of running! Get into a smooth flow and explore a different course/ terrain, run with someone less fit and help them along. Use it as a release from the rigid structure. This is important not only for the body but also the mind and keeping you focused on your hard days. Typically do these on a Saturday or Sunday in the schedule.

Pace – This is your goal race pace. So if you want to run a 40 min 10k for example you have to run at 15km/h- simple! It is essential for your body to accustomed to this pace otherwise you will never be able to hold it in the race, so it must feature on a weekly basis at least. Always start at an easy pace then increase to race pace for the last 50/60% of the run- this is on Saturday in the schedule.

Intervals-  One day a week some high speed intervals will help to boost your running efficiency and top end speed. The 400s should be at your best mile pace then recovery jog for 200m/ 3 mins. Best done on a track or treadmill so you can get into an exact rhythm .