Further information to make a success out of your 10k training programs.
Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs
The Build Up was known in the days gone past as the ... base phase
3 month Base phase training was borne out of a time aimed at the elite athletes who had to train in phases to be their best prepared for major events which would occur once a year or like the Olympics once every 4 years.
XCountry was part of the base phase which runners would use to prepare for the forthcoming track season.
Well, our 10k training programs are not about that. The longest period of time an athlete would stay on the Build Up period is 6 weeks and this was aimed at the sub 29 minute 10k runners. There is no reason for the runners following the programs provided by Time-to-Run to look to do more than the 6 weeks and can even get away with doing 3 weeks as part of your build-up
The Build Up will be split into 2 x 3 week cycles with the program based on time as well as incorporating fartlek sessions, runs over hilly terrain and a long run.
Once you have completed your build up; either 3 weeks or 6 weeks, then you should do a 4k time-trial on the track or on the same course previoulsy used to measure your fitness. The time you achieve will determine your paced sessions. click here for explanation
If you have a heart rate monitor, then during this period it becomes worth its weight in gold, as it provides you the marker not to train too hard too soon.
None of these sessions should be done at an effort higher than 75% perceived effort, your easy runs should be done at practically the Talk Test level
The training during this period is light aerobic and is specifically aimed at getting the body and mind back into a light routine.
You have completed the 2 week cycle - offtime, so you are up to 1Hr easy running. 1hr runs will now become the standard run of the next 3 weeks, it will make up almost 80% of your sessions.
By the time you run the 4k time-trial, especially after doing 6 weeks, you should feel very different and should be pleasantly suprised by your 4k time-trial. Please drop us an email regarding your progress
The 3 week cycle follows, depending on your level of running you can choose to repeat the 3 week cyle for a total of 6 weeks or do the 4k time-trial after the first 3 weeks of the Build Up period
if you only doing one 3 week cycle then do the 4k time-trial on Day 20 and then if you do two 3 week cycles then do time-trial on Day 20 at the end of the 2nd cycle.
Take a 40 to 50min easy run after the 75min run and start with the 10k training program associated to the pace determined from the 4k time-trial.
Further tips will follow relating to speeding up pace to reach ideal target 10k times.
Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs
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