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The Build Up Period – 10K Training programs

Further information to make a success out of your 10k training programs.

The Build Up Period

The Build Up Period

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 surprised 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 cycle 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

Forums for our 10k Training Programs – Feedback and Advice

The Build Up Period to the 10k Training Schedule
Day
Session
Your Comments
01 1hr easy and totally relaxed – at ease through out *
02 1hr easy and totally relaxed – at ease through out *
03 1hr easy and totally relaxed – at ease through out *
04 Rest **
05 40 to 50min over rolling hills – simply run the hills*
06 75min easy and totally relaxed – time on feet*
07 Rest – look to recover from session
08 1hr easy and totally relaxed – at ease through out *
09 1hr easy with last 15min of 1hr at 65% effort
10 1hr easy and totally relaxed – at ease through out *
11 warm up then 5 x 8min paced at 75% effort with 2 min easy in-between
12 Rest **
13 40 to 50min over rolling hills – work the hills*
14 75min easy and totally relaxed – time on feet*
15 1hr easy and totally relaxed – at ease through out *
16 1hr easy with last 15min of 1hr at 65% effort
17 1hr easy and totally relaxed – at ease through out *
18 warm up then 5 x 8min paced at 75% effort with 2 min easy in-between
19 Rest **
20 40 to 50min over rolling hills – work the hills* >> Note4
21 75min easy and totally relaxed – time on feet*
* if you have a heart rate monitor drop us an email
** most important to look after yourself during this period
*** you up to 1hr and can now move onto the build-up
Note4 … if you only doing one 3 week cycle then do the 4k time-trial on Day 19 and then if you do two 3 week cycles then do time-trial on Day 20 at the end of the 2nd cycle.

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

Author: Gavin Doyle

Comments

  1. Mauritz Lovgren says:

    Hi,

    When you say 75% effort, does this mean % of maximum heartrate, or % of the pulse reserve (max heart rate minus rest pulse)? Many GPS watches (like the Garmin Forerunner series) are using the pulse reserve variant (also known as the Korvonen method) to calculate the percentage, the difference between the two approaches yields quite different beats per minute numbers, so nice to know which one you refer to in the program :-).

    Mauritz

    • timeadmin says:

      Hi Mauritz, we mention the 75% effort, so that the effort is not too taxing. Do a tester as a rule of thumb, take your 2k pace for that session, and add a minute per KM, on to that for all your runs under 1hr to 75 minutes. See what pulse you get for that, take the gradient into consideration. Then for your runs 75 minutes and further, add 90 seconds per KM.
      With a number of the athletes 140 bpm is their easiest run and this goes up to 155bpm. from 160 bpm we have found the athlete to be going towards tempo runs.

      When you do your 2k session see what your highest pulse is there, do the same for the 1k session. With the programs and our coaching over the years, we like for the athlete to find their balance. Are you able to try the above and then report back to what % the heart rate monitor says you are training at. Some 20 years ago, 75% was often on perceived effort. Hope this helps

      TheEd

  2. Hi Ed,
    First of all I’d like to say that I previously trained on only 1 cycle of your 10k training program.
    I got a respiratory infection and had treatment for 6 days, but I couldn’t train for approx 3 weeks due to low temperatures(-15 Celsius on average). I started some easy runs from the end of January and I decided to start with the Build Up Period.

    I am at Day 4 at the moment, and I completed the first 3 sessions.
    I’d like to know if I ran properly from HR perspective. My HR max is 186bpm and I ran with an HR average of 134, 135 and 137 for the first 3 sessions.

    Regarding Day 5, if I don’t have hills in my area, can I adjust or replace with soemthing else? Thanks!

  3. Hi,

    I’m a former runner who is only planning to do 1 race a year in the second week of May. I’ve run this race the last couple years with no training and finished between 41 and 42. I’m hoping to take it more seriously this year and just started to run again. – After the “Return to training schedule”, should I be repeating the three week build up schedule (until April) right up until three weeks before the race when the training program starts?

    Thanks in advance, glad to have come across your site.

    Andrew

  4. Hi Andrew, if you would like to receive detailed feedback and assistance please consider joining the forums

    here is a specific forum for the 10k programs – http://www.time-to-run.com/forums/forumdisplay.php?f=8

    In answer to your question, you should run with the 10k training cycle for at least 3 to 4 times before considering a short off period followed by the Build Up before resuming with the programs

    do consider joining the forums for feedback specific to your needs

    TheEd

Trackbacks

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  3. […] all rather short when considering that 3 to 6 weeks should be the minimum time spent on the Build-up period, if one is to get true […]

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