be sure to go to sport med bc and buy their book
http://www.sportmedbc.com/Content/InTraining/Programs/Run10kIntro.asp
Run10KFaster
Before You Start
Did you successfully complete the Learn to Run program? Are you hoping to improve your 10K time? If you can run or jog continuously for 30 minutes and routinely do this at least three times a week, then this level is for you.
You will start off with shorter runs with the goal of progressively increasing your base of conditioning. As you progress through the program, you will be introduced to a number of different training methods. The goal of these training methods is to further improve your fitness and speed. Better yet, join one of the InTraining Clinics!
Run10KFaster Program
So YOU are a runner! You have either already completed last year’s InTraining Run10K program, or you’ve been running on your own 2-3 times per week for about 30 minutes, and you’re ready for some variety in a program. Perhaps you’d like to learn to run a little faster, or simply feel more comfortable when you run. Your goal for following the InTraining to Run10KFaster program should be to complete a 10K at the end of 13 weeks more comfortably than you ever have before. Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady and able to carry on a conversation. This program will provide a gradual progression in distances as well as intensity, so that your personal pace will improve because it will feel easier.
Week 1
Session 1
44 min.
Warm-up: Jog slow & easy 10 min.
3 min. brisk run followed by a 2 min. slow & easy recovery jog;
2 min. brisk run - 2 min. recovery jog;
1 min. brisk run - 2 min. recovery jog.
Repeat this combination 2 times.
Cool-down: Jog slow & easy 10 min.
(Note: Brisk running means you should not be able to speak any more than 2 sentences at one time. Any more and you’re going too slow, any less and you’re going too fast.)
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
35 min.
Warm-up: Jog slow & easy 5 min.
Run 25 minutes
Cool-down: Jog slow & easy 5 min.
Week 2
Session 1
40 min.
Warm-up: Jog slow & easy 10 min.
2 min. brisk run followed by a 2 min. slow & easy recovery jog. Repeat this combination 5 times.
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Week 3
Session 1
44 min.
Warm-up: Jog slow & easy 10 min.
1 min. brisk run followed by a 2 min. slow & easy recovery jog. Repeat this combination 8 times.
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
45 min.
Warm-up: Jog slow & easy 5 min.
Run 35 minutes
Cool-down: Jog slow & easy 5 min.
Week 4
Easy Recovery Week!
Session 1
40 min.
Warm-up: Jog slow & easy 10 min.
Easy 20 minute run
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Week 5
Session 1
48 min.
Warm-up: Jog slow & easy 10 min.
5 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 4 times.
Cool-down: Jog slow & easy 10 min.
Session 2
35 min.
Warm-up: Jog slow & easy 5 min.
Run 25 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
40-50 min. (as you feel)*
Warm-up: Jog slow & easy 5 min.
Run 30-40 minutes as you feel
Cool-down: Jog slow & easy 5 min.
Week 6
Session 1
50 min.
Warm-up: Jog slow & easy 10 min.
30 min. change-of-pace Fartlek as you feel.
Cool-down: Jog slow & easy 10 min.
Session 2
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
45-55 min. (as you feel)
Warm-up: Jog slow & easy 5 min.
Run 35-45 minutes as you feel
Cool-down: Jog slow & easy 5 min.
Week 7
Over Halfway!
Session 1
Approx. 50 min. or 5K distance
Warm-up: Jog slow & easy 10 min.
5K Run
Cool-down: Jog slow & easy 10 min.
Session 2
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
50-60 min. (as you feel)
Warm-up: Jog slow & easy 5 min.
Run 40-50 minutes as you feel
Cool-down: Jog slow & easy 5 min.
Week 8
Easy Recovery Week
Session 1
40 min.
Warm-up: Jog slow & easy 10 min.
Easy 20 minute run
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Week 9
Session 1
45 min.
Warm-up: Jog slow & easy 10 min.
5 min. brisk run followed by a 2 min. slow & easy recovery jog;
4 min. brisk run - 2 min. recovery jog;
3 min. brisk run - 2 min. recovery jog;
2 min. brisk run - 2 min. recovery jog;
1 min. brisk run - 2 min. recovery jog.
Cool-down: Jog slow & easy 10 min.
Session 2
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
50-60 min. (as you feel)
Warm-up: Jog slow & easy 5 min.
Run 40-50 minutes as you feel
Cool-down: Jog slow & easy 5 min.
Week 10
Session 1
44 min.
Warm-up: Jog slow & easy 10 min.
2 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 6 times.
Cool-down: Jog slow & easy 10 min.
Session 2
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
55-65 min. (as you feel)
Warm-up: Jog slow & easy 5 min.
Run 45-55 minutes as you feel
Cool-down: Jog slow & easy 5 min.
Week 11
Session 1
Approx. 60 min.
Warm-up: Jog slow & easy for 10 min.
Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk run uphill and a slow & easy recovery jog back down the hill; Repeat this combination 6 times. Using the same hill, you will do a 30 second brisk run uphill and jog back down the hill at a slow and easy recovery pace; Repeat this combination 6 times.
Cool-down: Jog slow & easy for 10 min.
NO HILL OPTION:
2 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 6 times
1 min. brisk run - 2 min recovery jog. Repeat this combination 6 times.
Cool-down: Jog slow & easy for 10 min.
Session 2
40 min.
Warm-up: Jog slow & easy 5 min.
Run 30 minutes.
Cool-down: Jog slow & easy 5 min.
Session 3
60-70 min.
Warm-up: Jog slow & easy 5 min.
Run 50-60 minutes.
Cool-down: Jog slow & easy 5 min.
Week 12
Easy Recovery Week
Session 1
40 min.
Warm-up: Jog slow & easy 10 min.
Easy 20 minute run
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
40-50 min.
Warm-up: Jog slow & easy 5 min.
Run 30-40 minutes
Cool-down: Jog slow & easy 5 min.
Week 13
This is it!
Session 1
32 min.
Warm-up: Jog slow & easy 10 min.
3 min. brisk run followed by a 2 min. slow & easy recovery jog;
2 min. brisk run followed by a 2 min. slow & easy recovery jog;
1 min. brisk run followed by a 2 min. slow & easy recovery jog.
Cool-down: Jog slow & easy 10 min.
Session 2
30 min.
Warm-up: Jog slow & easy 5 min.
Run 20 minutes
Cool-down: Jog slow & easy 5 min.
Session 3
Event Day 10K: Run as you feel, have fun and take care not to start too quickly for yourself.
Congratulations!
You are encouraged to consult your health care practitioners before embarking on any new exercise program.