10k Training

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This topic contains 5 replies, has 1 voice, and was last updated by  John Curtis 3 months, 3 weeks ago.

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  • #6254

    John Curtis
    Moderator

    Want to improve your 10k times?

    Then follow the link below to get more information about the forthcoming 10k Training

    10k Training

  • #6274

    John Curtis
    Moderator

    The 10k Training Sessions will be starting on Wednesday 7th June

    If you are planning to join in with the sessions there are a few things you should try to familiarise yourself with before we start.

    • Many of the planned sessions require you to know the pace you are running at. This information is usually provided by some form of running watch. If you do not have a watch it may be helpful to try to buddy up with someone of a similar ability who does have one. Where possible we will try to have some pacers that are running at a set pace. If you do have a watch it would be useful if you could make sure that it is set to have automatic 1 mile laps and that you have the following information available: Time, Distance, Current Pace and Lap Pace. Lap Pace I find particularly useful. 
    • Before you start the session make sure you know how fast (Pace) you will be running it . To do this you should look at the pace tables and make a note of these times. 

    The first session is an Interval session and will be held on the gravel path near the club house. For this session you will need to know your Easy Pace and you 400 metre time. I suggest you look the 400 metre time up using both your current 10k PB and your target 10k time. If you haven’t run a 10k before try to make a reasonable guess using your last 5k time.

    The session will consist of:

    • Start at entrance to the gravel track from the car park
    • 4 minute jog at your Easy Pace. Then turn around.
    • 4 minute jog at your Easy Pace back to the start.
    • Dynamic stretching routines to get you ready for faster running.
    • Jog to the 400m start/end marker
    • 400m effort to the 400m start/end marker. After reaching the marker
    • 50m walk or preferably jog to the next marker then turn around
    • Continue back to 400m start/end marker.
    • Repeat the process 10 times
    • Easy Pace back to the Club House
    • Stretching session

    Please keep to the left hand side of the track in the direction you are running and be aware of faster runners who may be overtaking you.

    Interval sessions are meant to be hard work so don’t be surprised if you are exhausted. At least you get a chance to recover at the end of each repeat.

  • #6315

    John Curtis
    Moderator

    Friday 9th June

    Tonights training session will be held on the gravel path near the club house and will give you the chance to get used to running your Race Pace for a short distance. The session will consist of:

    • Dynamic stretching routines to get you ready for running.
    • 3 laps of the park run route at Easy Pace
    • 1 lap at Race Pace
    • 1 lap at Easy Pace
    • Stretching session

    You will need to know your Easy Pace and Race Pace. Sheets will be available for you to look these up based on your last 10k or 5k. 

    Ideally you should have a means of determining your running pace either by phone app or running watch.

     

  • #6342

    John Curtis
    Moderator

    Wednesday 14th June

    Tonights session is a Fartlek run with a slight modification to the planned session.

    One again we will be using the gravel path around the ridings. The session will consist of:

    • Start at entrance to the gravel track from the car park
    • 4 minute jog at your Easy Pace. Then turn around.
    • 4 minute jog at your Easy Pace back to the start.
    • Dynamic stretching routines to get you ready for faster running.
    • Starting in a clockwise direction.
    • Perform 10 surges lasting 1 minute with a 1-minute jog rest in between.
    • Your effort should be slightly faster than 5K race pace effort.
    • Most runners find this to be at about 90 to 95 percent of full effort.
    • If you find you cannot continue with the jog (and have to walk) at the end of each surge then you are trying to do them too fast. 
    • Easy Pace back to the Club House.
    • Stretching session
  • #6374

    John Curtis
    Moderator

    Week Three

    Its week 3 on the training schedule and for some of us the Cotswold Relay is taking place next Saturday. If you are running one of the legs in this event I suggest that you do the Hill session on Wednesday but not the Friday session. Its both sessions for those of you who are not running in it.

     

    Wednesday 21st June

    For a change we are leaving the gravel path behind and heading for Waterworks hill. Todays session will be as follows:

    • 1.5m Easy run to the start of Waterworks hill.
    • Dynamic stretching session.
    • Run up the hill and then back down the other side towards Little Sodbury
    • At the bottom of the hill turn around and repeat in the other direction.
    • Continue repeating for 20 minutes with no stops.
    • 1.5m Easy run back to the club house.
    • Stretching session.

     

    Friday 23rd June

    Todays session is a repeat of last Fridays so you should be getting the hang of it by now. 

    • Dynamic stretching routines to get you ready for running.
    • 2 laps of the park run route at Easy Pace
    • 2 lap at Race Pace
    • 1 lap at Easy Pace
    • Stretching session

     

    Don’t forget to do the homework if you can manage it

    • 3m run at Easy pace
    • 8m run at Easy pace
  • #6450

    John Curtis
    Moderator

    Week Four

     

    Wednesday 28st June

    Back to intervals for the first session this week. Today we are doing 600m intervals with 200m recovery and will be repeating this seven times. You should know your 400m time from the session a couple of weeks ago. Using this calculate your 600m time by adding on 50%. try to keep jogging rather than walk when you complete each interval.

    The session will consist of:

    • Start at entrance to the gravel track from the car park
    • 4 minute jog at your Easy Pace. Then turn around.
    • 4 minute jog at your Easy Pace back to the start.
    • Dynamic stretching routines to get you ready for faster running.
    • Jog to the 600m start/end marker
    • 600m effort to the 600m start/end marker. After reaching the marker
    • 100m walk or preferably jog to the next marker then turn around
    • Continue back to 600m start/end marker.
    • Repeat the process 7 times
    • Easy Pace back to the Club House
    • Stretching session

    Please keep to the left hand side of the track in the direction you are running and be aware of faster runners who may be overtaking you.

    Interval sessions are meant to be hard work so don’t be surprised if you are exhausted. At least you get a chance to recover at the end of each repeat.

     

    Friday 30th June

    Todays session is as follows: 

    • Dynamic stretching routines to get you ready for running.
    • 1 mile at Race pace
    • 1 mile at Easy Pace
    • 1 mile at Race Pace
    • 1 mile at Easy Pace
    • 1 mile at Race Pace
    • Stretching session

     

    Don’t forget to do the homework if you can manage it

    • 3m run at Easy pace
    • 9m run at Easy pace

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