Your current race time is: 1:05:35 for a 10 K
Your distance training goal is: Half-Marathon
You currently train: 26-30 miles/week
How hard you want to train: Moderate
Your long-run day: Friday
Your training program Starts: Monday, 1/21/2008 and Ends: Sunday, 2/24/2008
Length of your training schedule: 5 weeks
| Wk | Dat | Mon | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 1/21 1/27 | Easy Run Dist: 4mi @12:29 | Tempo Run Dist: 5mi, inc Warm; 3mi@10:50; Cool | Easy Run Dist: 4mi @12:29 | Rest / XT | Long Run Dist: 9mi @12:29 | Rest / XT | Easy Run Dist: 4mi @12:29 | 26 miles |
| 2 | 1/28 2/3 | Easy Run Dist: 4mi @12:29 | Speedwork Dist: 5mi, inc Warm; 2x1600@10:13 w/800 jogs; Cool | Easy Run Dist: 4mi @12:29 | Rest / XT | Long Run Dist: 9mi @12:29 | Rest / XT | Easy Run Dist: 5mi @12:29 | 27 miles |
| 3 | 2/4 2/10 | Easy Run Dist: 4mi @12:29 | Tempo Run Dist: 5mi, inc Warm; 3mi@10:50; Cool | Easy Run Dist: 4mi @12:29 | Rest / XT | Long Run Dist: 10mi @12:29 | Rest / XT | Easy Run Dist: 5mi @12:29 | 28 miles |
| 4 | 2/11 2/17 | Easy Run Dist: 4mi @12:29 | Tempo Run Dist: 6mi, inc Warm; 4mi@10:56; Cool | Easy Run Dist: 4mi @12:29 | Rest / XT | Long Run Dist: 10mi @12:29 | Rest / XT | Easy Run Dist: 5mi @12:29 | 29 miles |
| 5 | 2/18 2/24 | Rest / XT | Easy Run Dist: 4mi @12:29 | Easy Run Dist: 4mi @12:29 | Tempo Run Dist: 5mi, inc Warm; 3mi@10:50; Cool | Easy Run Dist: 4mi @12:29 | Rest / XT | Race Day Dist: Half-Marathon Good Luck! | 30 miles |
Legend | |
| Workouts: | All runs are Easy, Long, Tempo, or Speedwork |
| Dist: | Total miles for the day |
| Dist/Time: | 9mi @ 9:11 means "Run 9 miles at 9:11 pace." |
| Warm/Cool: | Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day. |
| Speedwork: | "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat." |
| Rest/XT: | Take a rest day, or do moderate cross-training activity. |
| m: | Meters |
| mi: | Miles |
BACKGROUND AND SPECIFICATIONS The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program. You can return to it as often as you want. | |
Training Program towards a sub 50 minute 10K | |||
| Day | Session | Your Comments | Effort |
| 01 | 60 to 70min easy distance | ||
| 02 | 30min easy run | ||
| 03 | start with 3x2k R90-2min 9min 50 (4.55 per k) T | ||
| 04 | Rest | ||
| 05 | longest run - 'time on feet' up to 1Hr 45min | ||
| 06 | easy day of 30min running | ||
| 07 | easy day of 30min running | ||
| 08 | start with 5x1k R60 - 90 4min 45 to 4min50 L | ||
| 09 | easy day of 30min running | ||
| 10 | easy day of 30min running | ||
| 11 | Rest | ||
| 12 | 5K paced run - aim sub 25min 5k | ||
| 13 | 10k easy run | ||
| 14 | easy day of 30min running | ||
| 15 | start with 3 x 5min @ 10k pace with 1min easy F | ||
| 16 | easy day of 30min running | ||
| 17 | easy day of 30min running | ||
| 18 | Rest | ||
| 19 | Race day up to 15K | ||
| * | easy recovery after race. 20 - 30min | ||
| ** | 2nd easy day after race. 30min | ||
| *** | final easy run after race. 30min | ||
Training explanations and must do's :
T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek
Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.
This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k's before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a 'great' effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.
The 5K paced run, you should not run faster than 24mins on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.
After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions [ The Off Training Period followed by The Build Up Period ]
Print out the program and fill in your comments and under 'effort' fill in your 'perceived' effort for each session. rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. [This is NB] For Printable Program : Click here
Finally, this program is not recommended for a 'beginner' was has not got a background of running. It is recommended that you have a reasonable amount of 'running' without injury before attempting this program.
More will be added to the Training section about fartlek, 'build-ups' and methods, with time.
