I wish that I could get someone to devise a 10K/Half Marathon training plan for me, but at the moment, I can’t really justify spending money on a training plan when I don’t have a big PR goal in the near future. I’d like to run the Bupa 10,000m in under 55mins, but if I finish in under 60 mins I will be happy. I haven’t run a 10K before so I’m not sure what to expect. I am also training for the London-Brighton bike ride, and possibly a triathlon in the summer.
With this in mind, I have decided that for now I am going to create my own training plan for the next couple of months. Previously I have followed Hal Higdon’s training plans to the T, but for this plan, I am going to read a number of 10K plans and create my own, running 3-4 days a week.
Componants of my Training Plan
- Base runs
I’ll do a two ‘base fitness’ runs a week of between 3-5 miles. These runs could be considered ‘junk miles’ to some, but they are sort of recovery miles. They keep my legs and brain ticking over. I particularly enjoy running these before work, but hopefully I’ll get some in with a run club!
- Endurance Training (weekly long run)
Endurance training is really important, it helps train your mind and body to feel confident of running the distance you are training for. On top of that, it improves cardio and respiratory efficiency, burns fat (after you’ve depleted your glycogen stores), increases VO2 max, builds capilleries, and increases aerobic efficiency.
- Speedwork and Hillwork
High intensity interval training (HIIT) is great for improving cardio fitness, burning calories, increasing speed and improving your body’s lactate threshold.
- Flexibility Work
I know that I don’t stretch enough before or after running, or in life generally, and have the inflexibility, back pain and headeaches to show for it. Scheduling in regular pilates classes (not a yoga fan!) means that I will get in a good stretch regularly throughout the week, and make my muscles happier!
Running takes it’s toll on your body, so it’s great to fit in some crosstraining into your workout schedule. It will use other muscle groups, joints and challenge your body in a different way to running. You can take a class, go for a bike ride, use the crosstrainer, go hiking, whatever you enjoy doing! As I am training for the London-Brighton bike ride, my crosstraining will come mostly in the form of cycling and spinning classes.
Too many runners, particularly women, don’t include weight training into their training plans. I certainly didn’t when I was training for my first marathon. But in the last year, I have read countless articles outlining the benefit of weight training for weight loss, muscle strength, improved bone density, and overall increases you body’s physical work capacity.
Over the next couple of days, I am going to put together a training plan for the next 10 weeks, until my 10K, and will share it with you when it’s done!
What componants do you include in your training plans? Do you always have a weekly workout plan even if you’re not training for something in particular?