ADVANCED TRAINING PROGRAM

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Topeka Organ Donor Memorial Run for Life 15th Anniversary of this NE Kansas Premier 10-Mile Race
Topeka, Kansas April 3, 2010
Junior Run For Life (April 2, 2010)	Ten Mile Race/Relay Two Mile Run/Walk	*MARA Grand Prix Series Event*

ADVANCED TRAINING PROGRAM					GOAL: Improve 10 mile race time Prepared by: Dave Halferty
	MON	TUE	WED	THU	FRI	SAT	SUN
Week 1	5 miles with 12 min. of fartlek running	Cross-train for 20-30 min. or off	4 miles easy	5 miles easy	Cross-train for 20-30 min. or off	6 miles easy	3 miles easy
Week 2	5 miles with 4x hill repeats	Cross-train for 20-30 min. or off	4 miles easy	5 miles with 6x 800m tempo intervals with 1 min. jog in between	Cross-train for 20-30 min. or off	7 miles easy	3 miles easy
Week 3	5 miles with 16 min. of fartlek running	Cross-train for 20-30 min. or off	4 miles easy	5 miles with 15 to 20 min. of Tempo pace running	Cross-train for 20-30 min. or off	8 miles easy	3 miles easy
Week 4	5 miles with 5x hill repeats	Cross-train for 20-30 min. or off	4 miles easy	5 miles easy	Cross-train for 20-30 min. or off	3 miles easy	8 miles with 10k road race (Groundhog Run in KC)
Week 5	Cross-train for 20-30 min. or off	5 miles with 15 to 20 min. of fartlek running	4 miles easy	4 miles easy	Cross-train for 20-30 min. or off	10 miles easy	3 miles easy
Week 6	5 miles with 6x hill repeats	Cross-train for 20-30 min. or off	4 miles easy	4 miles easy	Cross-train for 20-30 min. or off	12 miles easy	3 miles easy
Week 7	6 miles with 12x 400m intervals @ 5k race pace with 100m jog in between	Cross-train for 20-30 min. or off	4 miles easy	6 miles with 4x 1 mile tempo intervals with 2 min jog in between	Cross-train for 20-30 min. or off	8 miles easy	3 miles easy
Week 8	6 miles with 6x 800m intervals @ 5k race pace with 200m jog in between	Cross-train for 20-30 min. or off	4 miles easy	6 miles with 20 min. of Tempo pace running	Cross-train for 20-30 min. or off	10 miles easy	3 miles easy
Week 9	6 miles with 3x 1 mile @ 5k race pace with 400m jog in between	Cross-train for 20-30 min. or off	4 miles easy	5 miles easy	Cross-train for 20-30 min. or off	* 10K race (St. Pat’s Runs in Wichita, Lawrence, Manhattan, KC)	3 miles easy
Week 10	6 miles with 12x 400m intervals with 100m jog in between	Cross-train for 20-30 min. or off	4 miles easy	4 miles easy	Cross-train for 20-30 min. or off	12 miles easy	3 miles easy
Week 11	6 miles with 6x 800m intervals with 200m jog in between	Cross-train for 20-30 min. or off	4 miles easy	6 miles with 20 min. of Tempo pace running	Cross-train for 20-30 min. or off	8 miles easy	3 miles easy
Week 12	6 miles with 3x 1 mile @ 5k race pace with 400m jog in between	Cross-train for 20-30 min. or off	4 miles easy	3 miles easy	Cross-train for 20-30 min. or off	* 12 miles with 10 mile race Run for the Heart!	3 miles easy

Glossary:

Fartlek- Warm up for 1 mile at an easy pace. Stretch lightly. Then do pick-ups of 1-3 min at a pace that is a little slower than your 10k race pace. After each pick-up jog slowly for half the time of the pick-up. The jogging period should allow to catch your breath and recover a little before the next pick-up. Do enough pick-ups to equal total minutes listed. Finish the rest of the run at an easy pace. Stretch thoroughly afterward.

Cross-training- Any other form of aerobic exercise done at an easy to moderate effort. Stretch thoroughly afterward.

Hill Repeats- Warm-up with 1 mile at an easy pace. Stretch lightly. The run repeats up a 200-300 meter hill at a pace near your 10k race pace. You should be out of breath at the top of the hill, but be able to recover after jogging slowly back down the hill. Finish the rest of the run at an easy pace. Stretch thoroughly afterward.

Tempo Running/Tempo Intervals- Warm-up with 1 mile easy. Stretch lightly. Then run the workout described at a pace that is about 10-15 seconds slower than your 10k race pace, or 25-30 seconds slower than your 5k race pace. For Tempo Interval sessions, jog the recovery phase at an easy but steady pace. You should be able to catch your breath but not much more. Stretch thoroughly.

Race- Warm up with 1 mile easy. Stretch lightly. Compete in an organized event or do a time trial on your own. Then finish with another mile at an easy pace. Stretch thoroughly.

Intervals- Warm up with 1 mile easy. Stretch lightly. Then do the prescribed workout at your 5k race pace. Jog easy during the recovery periods. You should be able to catch your breath and feel somewhat rested. Finish the rest of the run at an easy pace.

* Running some shorter organized races will provide you with some event experience and help take some of the monotony out of your training. Some races you might want to consider are the Ground Hog Run during early February, and the St. Patrick's Runs that are held each year in Kansas City, Lawrence, Manhattan, and Wichita.

Jr Run For Life:

Run For Life:

RRCA Affiliated

Sunflower Striders Running Club

Last updated... 08-Apr-2010