Train for Aerobic Capacity and Lactate Threshold
By Kelly Keane — Winner at Houston Marathon and Texas Man Triathlon
The 10k may be considered a “short” race for many athletes, but it is also a very intense and fatiguing event. To prepare for a 10k race, the athlete needs to train his aerobic capacity and lactate threshold to its maximum capabilities. There are no real secrets to a 10k training program. Below, I have outlined different training sessions, the purpose of each, as well as tips for success.
Interval sessions, tempo runs, long runs, strength training, hill repeats, races, and tapering are all essential to any 10k program. The key to a good 10k program is to come up with the right balance of when and how to do the various types of workouts.
Interval Sessions
Intervals are simply repeats of certain durations ranging from 1-4 minutes in length followed by a rest interval of easy running. The recovery should be easy enough to allow the heart rate to drop down to 70% of maximum heart rate. Intervals not only lead to speed development but also to improvements in running economy, which helps you run faster. Intervals should be performed once a week, or alternated with hill repeats. An example of a great interval session for a 10k is to run 5x1k with 3min recovery jog between each.
Accelerations/Strides
Towards the end of an easy run, accelerate for 100 meters up to 90% top speed. Start with 6-7 and work up to 10x100m strides on a flat even surface. Strides improve efficiency and leg speed and you should focus on maintaining good form throughout the acceleration.
Tempo Runs
A tempo run is performed at 80-90% of maximum heart rate (within five beats below and above your AT) or between 20-30 seconds slower than race pace. Be sure to warm up and cool down for the first and last 20 minutes of these runs and try to run them on a rolling course. An example is a 20min tempo run or mile repeats at tempo pace with 1min rest interval jog.
Long Runs
Long runs are done at 60-80% of maximum heart rate. Your strength and endurance will improve if you alternate weeks with a long run at an easy pace, followed by a med long run with a progression toward the end. Many runners don't realize it, but they can build speed by running long. This is because after about 60 to 90 minutes of running, you deplete the glycogen in your slow-twitch muscles. The body then begins utilizing glycogen in your fast-twitch muscles, thereby training them. To improve this effect, run the first 90min of your long runs easy, then pick up the pace the final 20-30 minutes.
Strength Training
If you are already doing weight workouts, maintain the sessions two to three times a week, but stop two weeks out from your peak race. Plyometric exercises should be included into a strength training program. Jumping, skipping, and bounding drills will make you stronger and more efficient.
Hill Training
One way to improve leg strength and speed is to run hills. Try to pick a moderately inclined hill that you can run up in about one minute. Run hard up and Turn around and jog or walk back down. Start with eight and build up to twelve. You can run hills once weekly, or every other week, alternating them with interval training.
Race!
One way to improve your 10-K time is to race. Racing shorter races 2-3 times a month will build speed and mentally prepare you for the demands of the race. You may also try some races at longer distances such as the 15-K, 10 miles, or even a Half-Marathon to work on endurance.
Taper
In the last 10 days before your 10-K, ease back slightly in your training distances to taper for the race. Cut back 15-20% of total weekly miles. .This will give both your body time to recover from weeks of training and will prepare you mentally for the event. You will feel rested, and be eager to push hard.
Your 10K training schedule should be prepared specifically for you, using your goals, fitness level, abilities, and experience level. Be flexible with your program. Add variety and remember to have fun.
Kelly Keane — Winner at Houston Marathon and Texas Man Triathlon
Order MAP:
| 
