Trail Running Oct Nov issue

YOUR FASTEST 10K PLAN IN 8 WEEKS
Get a 10k personal best with Nik Cook’s speediest workouts
The first thing to focus on is training at the
correct intensity. To do this you should use
a heart-rate monitor, and it’s vital to set
accurate and personalised training zones.
This doesn’t mean using spurious and wildly
inaccurate formulae such as 220-age or
auto calculate functions on your device.
Instead, perform a field test to determine
your Lactate Threshold Heart Rate (LTHR)
and base your zones from that. LTHR is key
to 10k running as you’ll need to hover just
below it. I recommend Joe Friel’s testing
protocol and training zones at http://home.
trainingpeaks.com/blog/article/joe-friel-squick-guide-to-setting-zones.
Secondly, get
used to the concept of quality rather than
quantity. Many runners are of the mindset
that more is always best but, to run a fast
10k, your workouts have to be hard and then
you have to let your body recover. Don’t try
and squeeze in extra runs, no matter how
easy. They’ll just be junk miles which will
compromise your next real session and end
up slowing you down.
The plan consists of three runs. The first
session is made up of longer intervals to
hone your pacing, raise your threshold and
get you used to the ‘sustainable discomfort’
that a fast 10k involves. The second session
is the real top-end work. We start off with
some hill sprints to get you used to running
flat out, and then switch to some high
intensity interval training (HIIT) in the form
of Tabata sets. Despite their short duration,
these are proven to raise both aerobic and
anaerobic capacity. Finally, is a longer and
steadier run. You still need good endurance
to run a fast 10k but some strides and faster
efforts ensure this session isn’t just a plod.
SESSION 1
SESSION 2 SESSION 3
GO FASTER TIP
WEEK
ONE
TEMPO 10min
warm-up in Z1/2,
40min solid Z3,
10min jog
cool down
HILL SPRINTS 10 x 10sec
after warm-up (above
left). Use a steep hill, at
100% effort. Recover for
2-3min between sprints.
10min jog cool down
LONG SLOW RUN 90min
predominately Z2 but Z3
on climbs. Include
5 x 20sec strides in
final 20min.
Make sure your sprints really are sprints.
Channel your inner Usain Bolt. Start low,
drive hard and use an exaggerated arm
drive for added impetus.
WEEK
TWO
TEMPO
(as Week 1)
HILL SPRINTS
(as Week 1)
LONG SLOW RUN
(as Week 1 but 100min)
Don’t over-stride to increase your pace.
Keep your foot strike below your centre
of gravity and up your cadence.
WEEK
THREE
OUT AND BACK
Run out for 30min in
Z1/2, turn around and
run back, first half Z3
and then Z4, 10min jog
cool down
TABATA
Warm-up as above left.
On flat trail, 4 x 20sec
maximal with 10sec walk/
jog recoveries. 10min
jog cool down
LONG SLOW RUN
(as Week 1 but 110min)
On technical sections of trail, look ahead
and plan your line. Focus on where
you want to go and not on the
obstacles you want to avoid.
WEEK
FOUR
OUT AND BACK
(as Week 3)
TABATA
(as Week 3 but
6 x 20sec)
LONG SLOW RUN
(as Week 1 but 120min)
Try using a playing field or beach for
the Tabata session and run barefoot.
Do you run differently? If you feel faster
and lighter, try and replicate that feeling
when you go back to shoes.
WEEK
FIVE
CRUISE INTERVALS
10min jog warm-up to
bottom of moderate
(5-10%) hill. Run 4 x
5min Z4/5 with 5min jog
down recoveries. Aim for
consistency throughout.
10min jog cool down
TABATA
(as Week 3 but
8 x 20sec)
LONG SLOW RUN
(as Week 4 but do the
strides at the hour mark
and then, on a flat trail,
go straight into 20min
Z3. Finish run in Z2)
Don’t try and raise your heart rate too
fast on your intervals as it always lags
behind effort. Spend the first minute
building through Z3 and Z4.
WEEK
SIX
CRUISE INTERVALS
(as Week 5 but
add a rep)
TABATA
(as Week 5)
TABATA
(as Week 5)
You shouldn’t need food or water on a
fast 10k but try swilling a carbohydrate
sports drink in your mouth just before
the start to boost performance.
WEEK
SEVEN
FARTLEK 60min trail.
Run fast when you feel
like it. Try to include
a real mix of paces,
duration and intensity
TABATA
(as Week 5)
LONG SLOW RUN
60min Z2 with 5 x 20sec
strides near end.
Don’t include any static stretching
in your warm-up. It’s been shown to
reduce performance, especially if you’re
looking to run fast. Stick to running
and ballistic movements.
WEEK
EIGHT
FARTLEK (as Week 7
but just 30min)
TABATA
(as Week 3)
Your 10km PB
Pacing is key. You should be at the point
of ‘sustainable discomfort’ throughout.
Hold mid-high Z3 to low Z4 and then, if
you can, empty the tank in the final km.
TRAIL RUNNING 67