How to win the Ribble Valley 10K

 

Bored one night, surfing the net, I found an elite athletes training plan for 10,000m. If anyone sticks to this plan, and wins the Ribble Valley 10k, I promise to buy them a beer.

 

If your goal time for a 10K is around 27:30 (and whose isn’t?) read on....

 

The training is split into different types of running; cardiovascular, anaerobic threshold, VO2 Max and repetition training.

 

Cardiovascular Training

Training Run                     Aerobic running with good mechanics; volume is consistent with the miles needed to hit weekly goals

Long Run Anaerobic        Aerobic running with the volume equal to approximately 20-25% of weekly mileage

 

Threshold Training

Tempo Run                       Steady runs of at least 20 minutes at a pace that you could handle for an hour

Cruise Intervals               Repeated pre-determined intervals of at least 4:00 in duration with pre-determined recovery - e.g., 4-6 x Mile at slower than 5000m race pace with 2:00 recovery at a cruising pace

 

Fartlek Training               Varied intervals ranging from 1:00 to 8:00 in duration with effort not faster than Cruise Intervals and recovery ranging from equal recovery to half of the duration of the interval completed

 

V02 Max Training            Intervals repeated pre-determined intervals of 2:00 - 5:00 in duration with pre-determined recovery at a fast pace - e.g., 4-6 x Mile at faster than 5000m race pace with 2:00-5:00 recovery

 

V02 Max                           Repeated pre-determined efforts of less than 2:00 in duration at a pace faster than goal pace with adequate to full recovery - e.g., 8 x 300m faster than current 1500m time with 2:00-2:30 jog recovery.

Repetition Training

Repeats                             Repeated pre-determined efforts of less than 2:00 in duration at a pace faster than goal pace with adequate to full recovery - e.g., 8 x 300m faster than current 1500m time with 2:00-2:30 jog recovery

Strides                               Fast pace running of 6-12 x 20-30 seconds of perfect form and adequate recovery.

First, prepare your body for the road ahead.....

           

Conditioning period (repeat every 8 weeks) until pace is below 28:10

 

Aerobic training

·        between 45mins and 2 hours

Threshold runs:

·        8-10 miles at 4:55/mile

·        4x3k at 4:45/mile with 1 minute rest between each rep

·        Ladder workout: 2000m-1600m-1200m-800m-400m at 4:30/mile with 2000m at 5:15/mile between intervals

 

Repetitions

·         8x150m at 85% MHR at beginning to 8x150m at 95% MHR at end with 2:00 jog recovery

Typical 2 week cycle workout

Mon    Training run

Tues    2000m-1600m-1200m-800m-400m (4:30/mile); rest = 2000m (5:15/mile)

Wed     Training run

Thur    Training run + 8x150m (85%)

Fri       4x3000m (4:45/mile); rest = 1:00

Sat       Long run

Sun      Training run

Mon    2000m-1600m-1200m-800m-400m (4:30/mile); rest = 2000m (5:15/mile)

Tues    Training run

Wed     16x400m (4x67, 4x65, 4x63, 4x61)

Thur    Training run + 8x150m (85%)

Fri       Easy run

Sat       8 mile pace run (4:55/mile)

Sun      Long run

 

When 10K pace is below 28:10 go on to Race preparation period.....

 

Race preparation period (repeat every 8 weeks) until pace is below 28:10

 

VO2 Max interval training

·        6 miles at 4:24/mile

·        10 x 1000m at 4:24/mile

Threshold training

·         In the morning, run 5-6 miles at 4:45/mile. In the afternoon, run a Repetition workout (see below).

 

Repetitions

·         8x300m at 1500m pace

Typical 2 week cycle workout

Mon    Training run

Tues    6 x Mile (4:24); rest = 3:00

Wed     Training run + 8x100m (95%)

Thur    Training run

Fri       AM: 5 mile tempo run (4:45/mile) PM: 8x300m (45)

Sat       Long run

Sun      Easy

Mon    8x1000m (4:24/mile); rest = 2:00

Tues    Training run + 8x100m (95%)

Wed     8x400m (2x67, 2x65, 2x63, 2x61)

Thur    Training run

Fri       Easy run

Sat       Race

Sun      Long run

 

When 10K pace is below 28:10 go on championship period......

Championship period (repeat every 8 weeks) until pace is below 27:50

 

VO2 Max interval training

·         4x1mile (2x800m in 2:06 each, 4x400m in 60s each,  then repeat)

·         4x1000m (500m in 1:15, 300m in 45s, 200m in 30s

·         4x800m in 2:06 each

Threshold

·         5 miles at 5mins/mile

Strides

·         8x100m at 95% MHR

Typical 2 week cycle workout

Mon    Training run

Tues    4 x Mile Breakdown (5k Goal Pace - 1) (2x800m, 2x800m, 4x400m, 4x400m)

Wed     Training run + 8x100m (95%)

Thur    Training run

Fri       5x800m (5k Goal Pace - 1 = 2:06) or Race

Sat       Long run

Sun      Easy

Mon    4x1000m Breakdown (1500m Goal Pace) [500m (1:15) - 300m (45) - 200m (30)]

Tues    Training run + 8x100m (95%)

Wed     8x400m (2x66,2x64,2x62,2x60)

Thur    Training run

Fri       Easy run

Sat       Race

Sun      Long run

 

 

End of Championship goal pace 27:50

 

So, you think you can make it? No? Never mind.  Remember, just be happy with the pace you were given. Someone has to finish 47th/76th/103rd/fifth from last or even bringing up the rear. Enjoy your running!

 

Written by: Steve Myerscough

Submitted: 14th January 2010

Edited by: Brenda J Earnshaw WRR Editor