Comments on: Training for a 10K

By: Sage

Sage — Tue, 12 Jan 2010 17:22:43 +0000

That’s a good question. Between cycles, I suggest easy running, with three “featured” runs per week: one long(ish)–from 60-90 minutes, no longer; one with hills (run these however you feel like); and one in which you sprinkle 6-10 short (20-30 second) pickups to a pace faster than 5K pace–little ZOOM!s, with a few minutes between them. That should hold your fitness and keep you ready to enter a new cycle.

Best,
Sage

By: erica

erica — Tue, 12 Jan 2010 13:32:53 +0000

What training schedule would you recommend to maintain until the next race?

By: Sage

Sage — Thu, 10 Sep 2009 21:40:31 +0000

Allez, Gaelle! That’s so wonderful. I’m delighted for you!

By: gaelle goutain

gaelle goutain — Thu, 10 Sep 2009 21:12:24 +0000

Thanks to you I’ve broken my record at my last 10K! I did 59′19″

By: gaelle goutain

gaelle goutain — Wed, 15 Jul 2009 13:24:29 +0000

Thanks for the plan. I have my second 10K on the 31st of August, so I will use it to be well prepared. For my first, I did not do any plan and found it hard around the 4th mile. I finished in 1h04. I hope to maybe do better this time.

By: Sage

Sage — Tue, 24 Mar 2009 15:42:07 +0000

Hi, Lesley. Your Thursday hill run would start with a warmup lasting 10-15 minutes. Get yourself to a hill of medium grade that would take 90 seconds or more to run up. From the bottom, go up 30 seconds steady, then walk back to the bottom. Next, 45 seconds steady, walk back, etc. If you crest the hill before the end of the last repeat (1:30, or 90 seconds), that’s OK, just keep running steady/hard until time’s up. Finish with a cooldown of easy running to total 45 minutes of running in all.

Does that help? If you don’t have a hill, you can make one on a treadmill using a 4-6 percent grade. Enjoy!

By: Lesley

Lesley — Tue, 24 Mar 2009 02:13:40 +0000

On Thursdays you have run, “45 min. with :30, :45, 1:00, 1:15 and 1:30 steady up a hill” what does that mean?

By: Sage

Sage — Thu, 29 Jan 2009 17:48:05 +0000

Go for it, Joanne! And let me know if any questions come up. I’m happy to help.

By: Joanne

Joanne — Tue, 27 Jan 2009 21:00:12 +0000

Great schedule for planning on a 10K. Last year I set my sights on running 5k’s and was toying with the idea of upping my endeavors to the 10ks. I might just try the routine to see how it goes.