So we have been encouraging you to start training, but what does training really look like. I have actually been asked that question a few times this week so I thought I would share my thoughts on subject. I apologize in advance to the walkers, if this seems weighted a little more on the running side.
The Bellin Run Training schedule calls for 4 running sessions a week and 1 cross training session. If you look at the schedule you will notice that activity for each of the days is different. Right off the bat we should understand this to mean that each session should not be the same and that every time we hit the road or treadmill, we shouldn’t be going the same speed for the same distance. More importantly, not every training run should be at the pace at which you hope to run the Bellin at (you are training, not racing!).
This is how I would break out my four training sessions during the week:
1. Presumably early in the week this run should be a shorter run, Starting between 1 and 2 miles and probably peaking not more than 2.5 miles. This should be at a very easy pace, as much as 1.5-2 minutes above your race pace. Because this run is likely either Sunday or Monday after your long run for the week, this should be treated as a “recovery” session.
2. This is a medium distance run. As a rule of thumb for a 10K training program, you could say that this distance is 2/3rds of the distance of that week’s long run. So if your long run is 4.5 miles for the week, make this run about 3 miles. Run this one at race pace. You want to get your body used to running at your desired speed and learn what that feels like.
3. This can be 1 of 2 things depending on your goals.
a. The first option is that this is another medium distance run, but at a comfortable pace, not as slow as recovery run, but this doesn’t have to be at race pace either. This option is focused on conditioning and getting in the miles.
b. The second option is to do some sort of interval training. The goal here is to help increase your speed. Some people like to do this on the treadmill, because it is easy to control speeding up and slowing down and the distance, but it can also be done outside by using fixed distances like utility poles for example, or setting your GPS watch for interval training. Basically, after you have warmed up, for a certain distance or time, run at a speed that is faster than your race pace, followed by a period of “recovery”. As your conditioning gets better you can increase the distance of your hard interval compared to the recovery interval. Repeat this cycle until you have reached your desired total distance for the day. For a 10K, this workout, should peak at no more than 3-4 miles in total.
4. Finally you have your weekend long run. This is a medium pace, in other words, not a race pace, but not a slow recovery type pace either. This run is geared to getting your body to understand what it is like to cover the required distance. Look to the Bellin Run Training Plan for long run distances.
This is just one example of a typical week. You can find many other training plans online at websites like Runner’s World, or just by typing in 10K training plan into Google. Most importantly if you take nothing else away from this, just remember that every training session is not going to be “Great.” Some will make you feel like you are a world champion and some will leave you thinking “why did I ever sign up for this?” Just know that this is natural and everyone has good and bad workouts. Even more importantly than that is just to make sure you are listening to your body and if you need to take a step back, do just that. Make this an enjoyable experience and get in great shape while doing so!
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