Want to improve your 10K time this year? Here’s a simple training plan based on the word FORM, which means – focus on efficiency only! Not speed or heart rate, but training yourself to run in a relaxed manner.
Really focus on relaxing the muscles that are not needed to propel you forward – hands, arms, shoulders, even your feet and legs when they’re in the swing phase of your stride. Stay tall with your chest upright and open and think ‘smooth,’ without bouncing up and down.
- Easy Runs and Optional Days are only if you feel good and can run easy!
- Long Slow Distance (LSD) is at a pace where you can talk comfortably while running.
- For Hill Repeats, look for lengths of 300-600 m and a slope gentle enough that you can maintain a nice upright running form. Uphill is the workout, downhill is the rest period.
- Tempo Runs are at an intensity in which your breathing feels laboured, but is not your top speed.
- Intervals should be run at your 5K race pace. Try to maintain pace as closely as possible and only add 15 seconds to the rest periods to be on pace.
- Hill Repeats, Tempo and Interval Runs should start and end with a 10-15 minute warm-up and cool-down run.
- The 5K Time Trial is only necessary if you feel you need to gauge your progress. Use the result to do any fine-tuning to your program if needed.
- 80/20 Rule: Try to follow 80 percent of the program and be human 20 percent of the time. Everyone misses the occasional workout. Consistency counts when life happens!