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Help Me Plz!! Training for Elite level 10k runner


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Old 02-09-2008, 04:35 AM   #1
on demand
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Icon5 Help Me Plz!! Training for Elite level 10k runner

Hi i am new here..
and i need help with making a training program for a 10km runner at a olympic level...

it has to be a 2 x 1 week training plan ...one being pre season and the other being one week prior to competition.


Thank heapsss!!
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Old 02-09-2008, 05:52 AM   #2
TheEd
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2cents

Hi on demand and welcome

sadly it is not as straight forward as simply providing a program

There are many examples of what the top athletes in the world are doing however on Time-to-Run we like to provide solid information in achieving 10k training program goals

any athlete at 'olympic level' would certainly have a coach and a training program

Please send me a Private Message so we can chat a little further

Thanks

TheEd
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Old 02-09-2008, 06:29 AM   #3
on demand
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but this is an assignment ... and i need help asap!! i have looked everywhere for info and its just not workingg... i need to finish it before 2morz..
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Old 02-09-2008, 06:37 AM   #4
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Icon5 10 km runner....

what are the "dietary considerations" for a 10km runner ?

and

the "use of technology" for a 10km runner
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Old 02-09-2008, 06:40 AM   #5
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Runner!!

what are the training requirements for a 10km runner at an elite level?
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Old 02-09-2008, 07:05 AM   #6
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OK that is different



you should have mentioned that

Give me a day or two and I will have something for you

Cheers

TheEd

ps.. will merge your other threads here so everything can be discussed here
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Old 02-09-2008, 07:12 AM   #7
on demand
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hahha my badd...

aww man my assignment is due on thursday thats my prob..
dats why i am stressing out...

the assignment is :

-brief summary about the training requirements
-design 2 x 1 week training plans... week 1 is to be a program that a 10km runner may participate in during their pre season phase... week 2 is to be a program that a 10kn runner may participate in one week prior to competition.


in the training program:
number of sessions per day and time of day
type of session
goal of session
length of session



so im so losttttttttttttttttttttttt......lol
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Old 02-09-2008, 07:17 AM   #8
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OK .. lets have something together for you hopefully before the end of this day





TheEd
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Old 02-09-2008, 07:31 AM   #9
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aww thanks heaps...ill stay onlinee then...
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Old 02-09-2008, 08:07 AM   #10
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received this from another coach

-----------------------------------

Conditioning phase

Monday: 30 - 40 min Strength Conditioning ie Hills.

Tuesday: All hard efforts at 10 - km pace.

Week 1. 2 - min hard 2 - min easy X 10.

Week 2. 3 - min hard 2 - min easy X 8.

Week 3. 5 - min hard 3 - min easy X 5.

Wednesday: 60 - min easy run.

Thursday: All hard efforts at 5 - km pace.
10 - min hard 5 - min easy X 3.

Friday: 30 - min easy run.

Saturday: Race or 15 km (5 - km easy 5 - km medium 5 - km hard).

Sunday: up to 2 - hour long slow run.

NOTES: 1. Morning runs of 20 - 30 min easy jog may be done from Mon - Fri.
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