The sub 40 min 10km, similar to the sub 4-min mile barrier in the 50's, is one of those times in running that seems impossible to break, but once broken is easy to accomplish time and time again. Training for a 40 min 10km, whether in a straight up 10km road race or at the end of an international distance triathlon, is achievable if the goal is realistic for you and if the proper training is performed.
The first step in achieving a sub 40 min 10km is to ask yourself if this is a realistic goal. This is a 6:26 pace per mile. Is your P.R. for a 10km around 41 or 42min? If so then yes, breaking 40 min with the correct training is realistic. On the other hand, if your best 10km time is 48min then you may want to key in on breaking 45 min first. After determining that sub 40 min is achievable then you need to pick a race that suits your strengths. Pick a flat course if you have more leg speed than strength or a rolling course if you feel strong on the hills.
The sub 40 min 10km, similar to the sub 4-min mile barrier in the 50's, is one of those times in running that seems impossible to break, but once broken is easy to accomplish time and time again. Training for a 40 min 10km, whether in a straight up 10km road race or at the end of an international distance triathlon, is achievable if the goal is realistic for you and if the proper training is performed.
The first step in achieving a sub 40 min 10km is to ask yourself if this is a realistic goal. This is a 6:26 pace per mile. Is your P.R. for a 10km around 41 or 42min? If so then yes, breaking 40 min with the correct training is realistic. On the other hand, if your best 10km time is 48min then you may want to key in on breaking 45 min first. After determining that sub 40 min is achievable then you need to pick a race that suits your strengths. Pick a flat course if you have more leg speed than strength or a rolling course if you feel strong on the hills.
Following is a 6-week training program that is specifically geared toward a sub 40 min 10km. Throughout the schedule you will notice that the harder training sessions are on the track and road and the intensity is determined by heart rate or pace. Just running on the track or only training with a heart rate monitor is not the best way to train. You need to use a combination of different running terrains and different ways to determine your intensity and pace. Track sessions will give you direct feedback as to what pace you are running and intervals on the roads or trails at certain heart rates will allow you to train the proper system without worrying about pace. Try not to always get caught up in what pace you are running (especially on easier or longer days) and / or always watching your heart rate. There are days when you need to head out the door and just run going by feel not worrying about what pace you are running or at what heart rate.
Try to follow the schedule as closely as possible and if a workout is missed, try not to make it up later on in the week, just get back into the program. If you have been running consistently over the past 2-3 months then you should be able to get right into the program. If not, ease up on the first few harder sessions until you feel comfortable with faster running. It is extremely important to remember that gains in athletic performance come from consistent training over a longer period of time. Last weeks hard training sessions won't do you any good if you have to take a full week of to properly recover. Consistency is key and in this case 6 weeks of proper training will help you achieve that sub 40 min 10km.
If you have yet to do a first race of the year, its best not to use this 10km as that race. Try a shorter race such as 5km on the weekend of week 2 or 3. This will not effect your training or preparation for the 10km. Just make sure you get a slightly longer warm-up of 30 min and a good cool-down of 30 min after the race. Try to hit your goal pace of 6:13 for two or three miles of the race.
Race Day Prep:
Get to the race at least 60 min before the gun goes off. Drive the course if possible to become familiar with it. Warm-up with 20-30 min of easy running followed by 4-6 accelerations (similar to a proper warm-up before a track session). Keep jogging lightly right up to the start of the race or until you are corralled behind the starting line.
Pacing for the race is important.
To many times people start out to fast only to feel the weight of a couple pianos on their backs around mile 4 or 5. Start out feeling a little conservative. This will still probably take you through the first mile slightly quicker than 6:13. Don't panic if you are slower than your goal pace. Pick it up slightly being cautious not to run a 5:30 second mile. Even pacing, or better yet, negative splitting the race (running the second half faster than the first) is the best way to reach your sub 40min 10km. If you know of another runner who consistently runs 39min 10kms and is known to even pace there races, then stick with them, but still keep track of your pace and effort incase the person is having an off day.
Note: Prima delle gare e delle sedute di CM, CV, RL, RB, IT si devono fare dai 15 ai 30 minuti di riscaldamento e terminare con 5-10 minuti di defaticamento. Se la domenica è in programma una gara, il sabato si deve fare una seduta consistente in pochi chilometri di CL (da 4 a 6) + 5 allunghi leggeri di 100 metri, con recupero 100 metri di CL.
Sigle:
AL = Allunghi; CL = Corsa Lenta; CLL = Corsa Lunga Lenta; CM = Corsa Media; CV = Corsa Veloce; IT = IntervalTraining; R = Riposo; RB = Ripetute Brevi; REC = Recupero; RM = Ripetute Medie; RL = Ripetute Lunghe
Ritmi di Corsa:
Nella tabella qui sotto sono riportate le indicazioni per i ritmi a cui svolgere i diversi lavori. I secondi in più o in meno sono da sommarsi o sottrarsi alla media chilometrica tenuta in occasione del proprio record sui 10 km.
| |||||||||
PRIMA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
|
- RB 12 x 400 metri, recupero 1'10"
| ||||||||
Mercoledì
|
- CL 15 km
| ||||||||
Giovedì
| - RL 5 x 2 km, recupero 4'00" | ||||||||
Venerdì
|
- CL 13 km
| ||||||||
Sabato
|
- CL 13 km
+ AL 10 x 100 metri
| ||||||||
Domenica
|
- CM 13 km
| ||||||||
SECONDA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
|
- IT 15 x 200 metri, recupero 1'00"
| ||||||||
Mercoledì
|
- CL 15 km
| ||||||||
Giovedì
|
- RM 10 x 800 metri, recupero 2'30"
| ||||||||
Venerdì
|
- CL 13 km
| ||||||||
Sabato
|
- CL 13 km
+ AL 10 x 100 metri | ||||||||
Domenica
|
- CV 7 km
| ||||||||
TERZA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
| - IT 12 x 300 metri, recupero 1'10" | ||||||||
Mercoledì
|
- CL 15 km
| ||||||||
Giovedì
| - RL 5 x 2 km, recupero 3'30" | ||||||||
Venerdì
|
- CL 13 km
| ||||||||
Sabato
|
- CL 13 km
+ AL 10 x 100 metri | ||||||||
Domenica
|
- CL 15 km
+ CM 5 km | ||||||||
QUARTA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
| - IT 15 x 200 metri, recupero 1'00" | ||||||||
Mercoledì
|
- CL 15 km
| ||||||||
Giovedì
|
- CM 8 km
+ CV 3km | ||||||||
Venerdì
|
- CL 13 km
| ||||||||
Sabato
|
- CL 13 km
+ AL 10 x 100 metri | ||||||||
Domenica
|
- RL 6 x 2 km, recupero 3'30"
| ||||||||
QUINTA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
|
- CL 13 km
+ AL 10 x 100 metri | ||||||||
Mercoledì
|
- CL 15 km
| ||||||||
Giovedì
|
- RM 10 x 800 metri, recupero 2'00"
| ||||||||
Venerdì
|
- CL 13 km
| ||||||||
Sabato
|
- CL 13 km
+ AL 10 x 100 metri | ||||||||
Domenica
|
- RL 3 x 3 km, recupero 3'30"
| ||||||||
SESTA SETTIMANA
(Chi corre 5 volte alla settimana, deve eliminare la seduta del mercoledì o del venerdì)
| |||||||||
Lunedi
|
riposo
| ||||||||
Martedì
|
- CL 12 km
+ AL 10 x 100 metri | ||||||||
Mercoledì
|
- RM 6 x 1 km, recupero 2'00"
| ||||||||
Giovedì
|
- CL 12 km
| ||||||||
Venerdì
|
- CL 10 km
| ||||||||
Sabato
|
- CL 7 km
+ AL 5 x 100 metri | ||||||||
Domenica
|
gara di 10 km
| ||||||||
Nessun commento:
Posta un commento