I am sharing with you on my run training program which I have started to follow in April 2017.
First step: Determine your 10km race pace
My 10km pace for my sundown 10km was 50min 30s. Therefore, I am doing an average of 5min/km pace.
10km race pace: 5min/km
Second step: Determine your long tempo pace
Add 10s to your race pace.
Long Tempo pace: 5 min 10 s
Third step: Determine your short tempo pace
Less 10s to your race pace
Short Tempo pace: 4 min 50 s
Forth Step: Determine your interval pace
Less 50 min to your race pace
Interval pace: 4mins 10s
Now that we have gotten all the statistic out to plan for our training, I will now explain the structure of my training program.
Currently, I train on Tuesday and Thursday. Tuesday is for faster training which means it will be for short tempo and interval. Thursday is dedicated for longer tempo.
First month of training:
First Tuesday: Interval at 4mins 10s pace for 400m (1 min 40s for 400m). Do this for 12 sets with 1min rest after each interval.
First Thursday: Long tempo at 5min 10 s pace for 10km.
Second Tuesday: Short tempo at 4min 50s pace for 5km.
Second Thursday: Long tempo at 5min 10 s pace for 10km.
Third Tuesday: Interval at 4mins 10s pace for 400m (1 min 40s for 400m). Do this for 12 sets with 1min rest after each interval.
Third Thursday: Long tempo at 5min 10 s pace for 11km.
Forth Tuesday: Short tempo at 4min 50s pace for 6km.
Forth Thursday: Long tempo at 5min 10 s pace for 11km.
For the second month of the training:
Interval: Increase the distance of interval to 500m and max 700m. Do not increase the distance too quickly. Take 1 month to perform the same training so that your body is accustomed to the speed and distance.
Short Tempo: Increase the distance to a maximum of 7km.
Long Tempo: Increase the distance to maximum of 13km.
For the third month of the training:
If you have successfully completed the second month of the training. You must be feeling very strong and comfortable to complete the training before you can proceed to reduce the pace and repeat the first month of training.
Interval: You can reduce your pace by 10s and the interval distance is back to 400m.
Short tempo: You can reduce your pace by 10s and the short tempo distance is back to 5km.
Long tempo: You can reduce your pace by 10s and the long tempo distance is back to 10km.
The objective of the training is:
- To learn how to hold a constant pace throughout the run.
- To build endurance gradually by increasing the mileage at race pace.
- To build speed through interval training for the last burst to the finishing in order to out win your competitors. The real race of endurance race is the final 1km.
- To build a never give up mindset during the training.
- You must complete the training program regardless how tired you are. You may slow down but you MUST complete the distance and sets.
All the best for your training!!!
I enjoyed my training! I hope you do too.
I hope to hear from your feedback after you have tried out my training programs. Let’s share our thoughts and how your felt after each training.