Try this training program for intermediate runners created by a Canadian running champion
Jeremy Deere, past Canadian champion in the 5,000 metres and 10K distances, and owner of
Strides Running Store
in Calgary, created this 10K training program for intermediate runners
who can run 5 to 10K. (Talk to your doctor before taking up running.)
Plan to train four to five days per week.
There are two types of runs in this plan:
Tempo
A steady-paced run that’s shorter than the goal race distance, but
slightly faster than race pace. At the end of a tempo, you should feel
you could run farther at the same pace.
Intervals Faster-paced
runs of shorter time, with a rest in between. Each should be run at the
same pace, or faster as the workout progresses to improve speed,
strength and endurance.
Month 1
Day 1 Warm up 10 minutes. Start tempo run at 10 minutes and increase by 1 minute each week. Cool down 10 minutes.
Day 2 Easy 25- to 30-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 3 x 3-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 40- to a 50-minute run by Week 4 of this month.
Month 2
Day 1 Warm up 10 minutes. Build tempo run from 12 to 15 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 30- to 35-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes.Do 3 x 4-minute intervals (with 2-minute walk/easy jog rests between). Cool down
10 minutes.
Day 5 Rest.
Day 6 Build from a 45- to a 55-minute run.
Month 3
Day 1 Warm up 10 minutes. Build tempo run from 14 to
18 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 35- to 40-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 3 x 5-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 50- to a 65-minute run.
Month 4
Day 1 Warm up 10 minutes. Build tempo run from 16 to
20 minutes by Week 4. Cool down 10 minutes.
Day 2 Easy 40-to 50-minute run.
Day 3 Rest or cross-train.
Day 4 Warm up 10 minutes. Do 5 or 6 x 3-minute intervals (with 2-minute walk/easy jog rests between). Cool down 10 minutes.
Day 5 Rest.
Day 6 Build from a 55- to a 75-minute run.
Race week
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Winter running 101
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12 bad excuses to skip running
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5K running plan
You will want to “taper” by reducing your run times and adding easy workouts to optimally prepare your body.
Three or four days before the race, do a workout with 4 x 2-minute intervals
(with 2-minute walk/easy jog rests between). Once or twice do
faster-paced sprints (80 to 90 percent of your peak speed) for 80 to 100
metres after your run. These will keep your legs fresh and prepared for
the race.
Finally, don’t forget the value of stretching, eating properly and getting enough sleep while you train.
Good luck!
Source: Besthealthmag
