Sydney Harbour 10K Beginner Training Program · Marathon pace, provides stimulus to improve lactate...

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REAL INSURANCE SYDNEY HARBOUR 10K BEGINNER TRAINING PROGRAM

Levels Ensure you select the training program which is best suited to your abilities. This is noted at the top of every program.

BEGINNERThis program focuses on:

• Improving aerobic fitness and stamina

• Getting you into a good running routine

• Running training a maximum of three days a week over a 10 week program.

INTERMEDIATEIt is suitable for you if you have already done a 10k race or longer and are looking to improve with a goal of between 45-60 minutes.

This program focuses on:

• Improving your aerobic fitness and overall body strength

• Speed and endurance

• Running training a maximum of four days a week over a 10 week program

Congratulations on your commitment to the Real Insurance Sydney Harbour 10k.

ADVANCEDThis guide gives a training program for people wishing to run 10k for an organised race or just to challenge yourself. It is suitable for you if you have already completed multiple 10k races and consider yourself an advanced runner with a goal sub 45 minutes.

This program focuses on:

• Improving your aerobic fitness and overall body strength

• Speed and endurance

• Running training a maximum of 6 days a week over a 10 week program

Fit to train? You should always consider seeking professional medical advice prior to commencing any training program. You need to listen to and be in turn with your body. Have a day off if you need it. It is far better to be cautious than to get an injury.

Your own coach The plan is a “guide” only, as such the pace and heart rate data is based on an average guide for that particular level of plan, and you may need to adjust the pace and heart rate data to suit you. Your training program is like your own little coach. The best thing is that is specifies each week and beyond the type of sessions you should be doing. This means if you miss a session due to family or work commitments, you can adjust it slightly to suit you, so that overall you complete all recommended sessions. Always take into account your current fitness level and training history.

Stay ConnectedMake sure you are connected with our Facebook page because that’s where you will see weekly tips shared by Runlabs Vlad Shatrov so that you can get the most out of the program. In week 4 and week 8, we challenge you to really step out of your comfort zone by taking on some additional activities, which are fun but will provide a further stimulus for your improvement.

Positioned in the heart of the Sydney CBD, this is one of the most scenic, flattest, fastest 10k road races in Australia. The race is ideally positioned in the middle of the year meaning that not only are running conditions usually very favorable but it serves as a perfect goal race to keep you fit through the winter months. Many will utilise this race as a “practice run” leading up to other goal races later on in the year, for others it’s the goal run of their year. Whether this is a serious run, challenge or just for a lot of fun, we welcome you to download your desired plan which will ensure you get a lot more out of the journey towards race day.

These 10 week training programs have been created by Runlab founder and one of Australia’s leading Marathoners, Vlad Shatrov. With Runlab, Vlad has trained thousands of runners to achieve their impossible and will get you fit and maximise your training potential in preparation for the Real Insurance Sydney Harbour 10k.

Vlad, originally from Sydney, combines his experience in training clients through his on ground running groups, MYRUNGROUP and RUNSTRONG, and his intimate knowledge of the Real Insurance Sydney Harbour 10k to develop these programs. The Real Insurance Sydney Harbour 10k event is one of the targeted events in the Runlab training calendar with weekly sessions in multiple locations targeted to helping runners of all abilities. Runlab has weekly running groups you can join to help you stay motivated for those tougher running sessions in 3 main locations including Sydney South (Menai, Cronulla and Sutherland) Sydney (CBD, Alexandria, Rozelle), Newcastle (Merewether, Maitland, Lake Macquarie, Jesmond, Newcastle CBD.

https://www.facebook.com/VladShatrovRunner/?fref=ts

https://www.facebook.com/MyRunlab/?fref=ts.

Runlab 3k Time TrialsPROGRAM WEEK 1

Monday 2 May (pm) – Sydney CBD

Tuesday 3 May (am) - Merewether

Thursday 5 May (am) – Merewether or Sutherland

Thursday 5 May (pm) – Newcastle

Friday 6 May (am) – Menai

PROGRAM WEEK 8

Thursday 23 June (pm) – Newcastle

PROGRAM WEEK 9

Monday 27 June (pm) – Sydney CBD

Thursday 30 June (am) – Sutherland

PARKRUN / LEAD UP RACESparkrun organise weekly 5k timed runs around the world. They are open to everyone, free and are safe and easy to take part in. These can be a great addition to your training www.parkrun.com.au.

Undertaking some lead up races or race pace efforts is important for more experienced runners. Take advantage of some of the local fun runs in your area in the lead up to the event. However, we have also put in regular time trials if you cannot race, so that you can monitor your progress as well as determine the pace you should run in your Speed sessions.

Runlab sessions + 3km Time TrialThe Runlab 3k time trials are usually in weeks 2 and weeks 9 or 10 of our running term (depending on your preferred location) and they just happen to fit in nicely with the Real Insurance Sydney Harbour 10k. Rather than doing this session on your own, a supervised group training environment on a track will mean you are not only motivated but will get a very true indication of your current performance. You can always take advantage of your Runlab Offer of a free trial class to do one of your time trials. See page 5 for how to get in touch and book in.

Whilst the volumes steadily build, peaking three weeks out from the event day, the types of sessions change too. Towards the start of the program there is an emphasis on strength work by running hill repetitions for the more advanced runners.

Towards the middle and later stages of the program ‘Speed and Tempo’ sessions are increased. Don’t worry that you may never actually race 10k prior to the day; trust the experience of the training program.

TYPES OF SESSIONSUse the RPE Scale table along with these definitions to set the pace for your runs

LONG RUNThe aim of a long run is to improve endurance. Do at the correct intensity ideally 10-20% slower than your potential 10k pace. If you haven’t done a 10k before that is OK too – set this as your desired realistic target pace.

You should be able to carry out a conversation running at this pace. One of the biggest mistakes you can make is running these sessions too quickly (because you felt great), that’s how we want you to feel on race day BUT if you consistently do these runs too quickly, you may find yourself getting fatigued or injured. If you really do find these suggested paces just too slow, you may have to revisit if you have selected the right level of plan for you.

GENERAL AEROBIC General aerobic is a standard easy/moderate effort run, slightly slower or equal in pace to long run – just not as long. The aim is to enhance overall aerobic conditioning. Don’t be worried if some days your run maybe a little quicker or a little slower than the suggested pace.

TEMPO The Tempo run – Lactate Threshold Pace (close to 15k or Half Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences. The TEMPO part of a session should be completed on relatively flat ground. In the programs we refer to this quite a lot. Again, if you haven’t done a Half Marathon before that is OK too – set this as your desired realistic Half Marathon target pace.

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SPEED SESSIONS Speed sessions are short repetitions of between 600-1600m at between 3- 5k pace. This provides stimulus to increase speed and lactate threshold. These sessions allow you to become a faster runner and involve a warm up and warm down based around a core running set. The key to effective speed training is to aim to have all the repetitions completed within 1-3 seconds of each other. Don’t do the first rep so hard that the following reps are all slower; likewise do not take the first 1-2 reps easy then pick it up. A watch is necessary to time and monitor these sessions.

GYM/CORE/CROSS TRAININGThis training type features in the program as a minimum weekly, depending on your level. We suggest a routine of 20 minutes as a start. Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running. This also includes a focus on good core work.

We will release videos on the Facebook page during the program suggesting exercises you may like to undertake that are part of our weekly Runstrong classes, otherwise discuss this with your local gym. We are extremely passionate about building this into a running program as it allows improved running form to be maintained when the body is under fatigue – like in a race and it will help to reduce the chances of injury.

Overall Program Structure

CHALLENGE WEEKSDepending on your level you may find that there are two “Challenge Weeks” within your program. Within a challenge week you will have up to two challenge sessions. These challenge sessions not only give you some added ownership of your program (because you can choose the activity you do) but they provide a further training stimulus. These sessions are additional to the scheduled session for that week. You may be a little sorer or tired post this, but overall you will become a fitter faster and stronger runner.

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Do you want further assistance? RUNLAB OFFERRegardless of whether you have decided to follow a program or not, Runlab have organised a special deal for runners in Sydney, Sydney South or Newcastle to come and try either a session of MYRUNGROUP or Runstrong for FREE. You may then decide to join us weekly for the term remainder.

All Runlab sessions are led by expert and professional coaches who will lead you through the challenging sessions, which are similar to the speed sessions listed in the program. These sessions are often better completed in a dynamic group environment, like at Runlab. Runlab sessions are held weekly in conjunction with the school term.

Further information on MYRUNGROUP can be found here runlab.com.au/myrungroup

Further information on Runstrong can be found here runlab.com.au/runstrong.

You will need to register prior to attending your first Runlab session by contacting [email protected]

RPE Scale Running activity Talk test % of Max Heart Rate

0 – Nothing at all Comfortable. Very easy run/jog Very easy, you can easily and walking. carry a conversation. 40-45%

0.5 – Just noticeable

1 – Very light

2 – Light 46-50%

3 – Moderate General aerobic/recovery run Very easy, you can converse 51-55% with almost no effort.

4 – Somewhat heavy Moderately easy, you can converse 56-60% with a little more effort.

5 – Heavy Long/medium long run Starting to get challenging, 61-67% conversation requires effort.

6 Difficult, conversation requires a lot of effort. 68-75%

7 – Very heavy Tempo run/lactate threshold 76-80%

8 Very difficult, conversation. 81-85% requires maximum effort

9 V02 Max/race pace Full out effort, no conversation possible. 86-92%

10 – Very, very heavy Race pace/race pace to win 93-100%

HEART RATEHeart rate is the single most accurate means to understand how your body is responding to exercise. You can measure your heart rate by placing your first two fingers on either side of the neck and then counting the number of beats per minute. This will give you a reading of beats per minute that your heart should reach in any given activity. This number is based on your age, gender, size and lifestyle choices. You can estimate your max heart rate using the following formula - HRMax = 208- (0.7* age) (Tanaka Monahan & Seals). Alternatively, there are other great options such as the TomTom Spark Cardio + Music GPS Fitness Watch for strap free heart rate monitoring.

Definitions

RPE SCALE The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

2 MAY - 10 WEEKS TO GO

WEEK Day Session Distance Pace HR RUNLAB Comments

MONDAY 3k Rest day (this is a rest day from running)

TUESDAY 3k approx. in total Comfortable 40-50% HRM Run 10 min / walk 1-2 min / run 10 min. RPE2-3

WEDNESDAY Another exercise that is non running is beneficial. If possible, incorporate 20 mins of core exercises weekly

THURSDAY 3k approx. in total Comfortable/Moderate 51-60% HRM Run 2k steady trying to do without stopping. Make a note of your time. Warmup and warm down. RPE 3-4

FRIDAY Rest day.

SATURDAY 3k approx. in total Comfortable 40-50% HRM Run 10 min / walk 1-2 min / run 10 min. RPE2-3

SUNDAY Rest day. We don’t mind if you do your weekend session on Saturday or Sunday.

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GYM/CORE/CROSS TRAIN

GENERAL AEROBIC

SPEED

TEMPO RUN

LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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10K BEGINNER : 10 WEEK PROGRAM



MONDAY Rest day.

TUESDAY 3k approx. in total Comfortable 40-50% HRM Run 12 min / walk 1-2 min / run 10 min. RPE2-3

WEDNESDAY Another exercise that is non running is beneficial. If possible, incorporate 20 min of core exercises weekly.

THURSDAY 3k approx. in total Comfortable/ Moderate 51-60% HRM Run 2k steady trying to do without stopping. Make a note of your time. Warmup and warm down. RPE 3-4

FRIDAY Rest day.

SATURDAY 3k approx. in total Comfortable 40-50% HRM Run 12 min / walk 1-2 min / run 10 min. RPE2-3

SUNDAY Rest day.

2 GC

GAGC

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GENERAL AEROBIC

SPEED

TEMPO RUN

LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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MONDAY Rest day.

TUESDAY 4k approx. in total Comfortable 40-50% HRM Run 12 min / walk 1-2 min / run 14 min. RPE 2-3

WEDNESDAY Another exercise that is non-running is beneficial. If possible, incorporate 20 min of core exercises.

THURSDAY 4k approx. in total Moderate 51-60% HRM Steady run (use pace as a guide only, 7-8 min/k is ok). The key is that this shouldn’t feel hard. RPE 4

FRIDAY Rest day.

SATURDAY 5k approx. in total Comfortable 40-50% HRM Run 14 min / walk 1-2 min / run 18 min. RPE 2-3

SUNDAY Rest day.

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GENERAL AEROBIC

SPEED

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RUN/WALK/ RUN

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420 JUNE - 7 WEEKS TO GO

This is the first “Challenge week” where we put in a couple of new or additional activities”.


MONDAY Rest day.

TUESDAY 4.5k approx. in total Challenging 61-80% HRM This is slightly slower than your 10k race target. Warmup then 1 min on 1 min off on at 7 min/k. For 30 minutes, then cool down RPE 5-6

WEDNESDAY Pick another exercise to do; go for a swim, ride or book into a challenging gym class like RUNSTRONG.

THURSDAY 5k approx. in total Moderate 51-60% HRM Steady run (use pace as a guide only, 7-8 min/k is ok). The key is that this should not feel hard. RPE 4

FRIDAY Rest day.

SATURDAY 6k approx. in total Comfortable 40-50% HRM Run 18min / walk 1-2 min / run 20 min RPE 2-3

SUNDAY Rest day.RR

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GENERAL AEROBIC

SPEED

TEMPO RUN

LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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MONDAY Rest day.

TUESDAY 5k approx. in total Challenging 40-50% HRM This is slightly slower than your 10k race target. Warm up followed by 1 min on, 1 min off, at 7 min/k for 24 minutes, then cool down. RPE 5-6

WEDNESDAY Another exercise that is non running is beneficial. If possible incorporate 20 min of core exercises.

THURSDAY 4k approx. in total Moderate 51-60% HRM Steady run (use pace as a guide only, 7-8 min/k is ok). The key is that this shouldn’t feel hard. RPE 4

FRIDAY Rest day.

SATURDAY 6k approx. in total Comfortable 40-50% HRM Run 18min / walk 1-2 min / run 20 min. RPE 2-3

SUNDAY Rest day.

5GC

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GENERAL AEROBIC

SPEED

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LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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MONDAY Rest day.

TUESDAY 5k approx. in total Challenging 61-80% HRM This is slightly slower than your 10k race target. Warmup followed by 1 min on, 1 min off, at 7 min/k for 28 min, then cool down. RPE 5-6



FRIDAY Rest day.


SUNDAY Rest day.

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MONDAY Rest day – Public Holiday.


WEDNESDAY Another exercise that is non-running is beneficial. If possible, incorporate 20 min of core exercises.


FRIDAY Rest day.


SUNDAY Rest day.

7R

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GENERAL AEROBIC

SPEED

TEMPO RUN

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RUN/WALK/ RUN

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This is the second “Challenge week” where we put in a couple of new or additional activities.


MONDAY Pick another exercise to do, go for a swim, ride or book into a challenging gym class like RUNSTRONG


WEDNESDAY Pick another exercise to do, go for a swim, ride or book into a challenging gym class like RUNSTRONG


FRIDAY Rest day.

SATURDAY 6k approx. in total Comfortable 40-50% HRM Run 18 min / walk 1-2 min / run 20 min RPE 2-3

SUNDAY REST Rest day.

8R

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GAGC

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TRREST


GENERAL AEROBIC

SPEED

TEMPO RUN

LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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CH

CH

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RW




MONDAY Rest day.

TUESDAY 7k approx. in total Challenging 40-50% HRM This is slightly slower than your 10k race target. Warmup followed by 2 min on, 1 min off, at 7 min/k for 36 minutes, then cool down. RPE 5-6

WEDNESDAY Another exercise that is non running is beneficial. If possible, incorporate 20 min of core exercises.


FRIDAY Rest day.

SATURDAY 6k approx. in total Comfortable 40-50% HRM Run 18 min / walk 1-2 min / run 20 min. RPE 2-3

SUNDAY Rest day.

9GC

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GAGC

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TRREST


GENERAL AEROBIC

SPEED

TEMPO RUN

LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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4 JULY - RACE WEEK


MONDAY Rest day.




FRIDAY Rest day.

SATURDAY Rest day.

SUNDAY (5k Pace)

6:30 167.4-171 HRM RACE DAY! RPE 8-9

10


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GENERAL AEROBIC

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LONG RUN

CHALLENGE RUN

RUN/WALK/ RUN

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Sydney Harbour 10K Beginner Training Program · Marathon pace, provides stimulus to improve lactate...

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