In the second part, a detailed training plan is presented by write Coach Pramod Deshpande to help you achieve your dream of running your first 10k.
The Training Phase
Endurance running is more than just “running itself”, as it also comprises of supplementary exercises like core, stretching, plyometrics and strength building exercises. Additionally, sticking to a nutrition plan and having proper time for rest and recovery are critical factors. Let us discuss these aspects a little more in detail.
Here is a suggestive plan giving you an idea of how you could gradually increase the intensity of your workouts and mileage, include strength training and gym, stretching and core exercises etc. Following the below schedule will help you complete your 10K. This is more of a generic program and a better way is for you to get a customized program that suits your fitness levels and health parameters.
|1||Basic warm-up exercises – only walking – finish with stretching and a couple of sets of core exercises|
|Rest||30 mins walk||Rest||30 mins walk||Rest||45 mins walk||Rest|
|2||Basic warm-up exercises – only walking – finish with running drills, stretching and a couple of sets of core exercises|
|Rest||35 mins walk||Rest||35 mins walk||Rest||55 mins walk||Rest|
|3||Basic warm-up exercises – only walking – finish with dynamic plyometric moves e.g. jumping jacks, one leg hopping, both legs hopping for 10 minutes followed by drills, stretching and a couple of sets of core exercises|
|Rest||45 mins walk||Rest||45 mins walk||Rest||60 mins walk||Rest|
|4||Mix jogging and walking. Add one day of the gym for basic strength training. Don’t forget the pre and post run routines. Get a massage to relax.|
|Rest||45 mins walk & jog||GYM||45 mins walk & jog||Rest||60 mins walk & jog||Massage|
|5||With each workout gradually reduce walking and increase jogging. Continue with gym and pre and post run routines.|
|Rest||55 mins Walk & Jog||GYM||55 mins Walk & Jog||Rest||70 mins Walk & Jog||Rest|
|6||By now you should be able to jog 50% of the time. Focus on jogging continuously. Speed is not important. Continue the gym and the pre and post run routines.|
|Rest||55 mins Walk & Jog||GYM||55 minutes Jog||Rest||80 mins Walk & Jog||Rest|
|7||Target to jog 60% of the time. Do not worry about speed, try continuous jogging. On weekends, ensure you complete the time, even if you are completely tired, this will be the longest jog before the race. Do not miss the Gym and the pre and post run exercise routines.|
|Rest||55 mins Jog||GYM||55 mins Jog||Rest||90 mins Walk & Jog||Rest|
|8||Repetition workouts, do not walk in a repetition of 10 or 15 minutes, you have a 45 sec rest after each repetition. Do not miss the Gym and the pre and post run exercise routines. Get a full body massage after the workout.|
|Rest||Run 10 mins – 45 sec recovery (Repeat 4 times)||GYM||Run 15 mins – 45 sec recovery (Repeat 3 times)||Rest||80 mins Jog||Massage|
|9||Same as week 8. Last week of gym, strength and plyometric exercise. Continue with stretches.|
|Rest||Run 10 mins – 45 sec recovery (Repeat 4 times)||Rest||Run 15 mins – 45 sec recovery (Repeat 3 times)||Rest||40 mins Jog||Rest|
|10||Workout same as last week, mileage is less. Continue stretches. Get proper rest|
|Rest||35 minutes jog||Rest||35 minutes jog||Rest||Race|
Rest & Recovery
This is the most neglected part of your preparation. Once you start your training, in all anxiety to achieve results, you are likely to push yourself to the maximum and fail to add a rest day. But, unless you recover from the fatigue of your previous workout, starting the next day’s workout is counterproductive. A recovery gap of 24 hours between your workouts is extremely important.
You will see advanced athletes doing workouts daily and elite athletes doing workouts twice a day but they are tuned to take such loads and also manage adequate rest.
Do not do any work out on rest days. Typically, with these types of workloads, you will require additional sleep which is another facet of recovery. A 7-8-hour sleep routine is essential.
You will be ready physically and mentally for the event only if you factor in all the aspects of preparation, training, nutrition with sufficient rest and recovery days.
Some key aspects to keep in mind for the race day is to
First, Completion- Do not focus on timing rather push yourself to complete the race as a lot of time and effort has gone into preparing yourself for the race. Factors such as speed, finish time, doing better than the person next to you can be given focus on your next race and you need to prepare for them accordingly.
Second, the golden rule of endurance running, nothing new on race day- Your pace during the race (no matter who overtakes you), running gear, food, and hydration before, during and after the race should be exactly the same as it has been during the training phase.
Lastly, Look Back – once all the euphoria subsides, look back from where you started, how dedicated was your preparation, how many sacrifices you made along the way. Then, consider what you achieved during this time – improvement in fitness parameters, a finisher medal that you have completed your 10K run, the discipline, and patience you learned along the way, the amazing new friends you made …. The list will be very long – savor it and be proud before you start thinking about your next target.