70% / 80%              

Percentage of maximum effort. Perhaps a better guide to the pace for these sets is to run at a pace that you can sustain for the entire set. If you can't sustain the pace, or your running form deteriorates or you can't finish the whole set without longer rest periods then prescribe....You are simply running too fast.

TEMPO RUN         

Run at a pace verging on your goal race pace. At first glance you will notice that the program builds up to 5 x 4 min efforts if you aim is a 40min 10km. That's only 20 minutes of quick running! Don't be alarmed. When you add in the 2-3km warm up, the total of 10 mins of jog recovery built into the set and your warm down this will be a very long tough set. Remember your goal is a 10 kilometre race. Make your efforts quality and keep your form throughout and the benefits will be there on race day. This is a mentally tough set and is probably best done with a group. Join in the Thursday night run group and follow this plan. Some may wonder why you keep surging and slowing down...but remember this is your plan and your GOAL.

LONG RUN            

Most runners are competitive people and love hard work. Long Run... okay I just go hard for longer. Wrong !! You are looking to build an aerobic base and that is all about a slow pace and time on your legs. If your goal is to run 10km in 40 minutes your long run pace should be around 5 min kms. 10km in 50 mins - run at about 5min 45 sec pace. (That will be harder than it sounds because it will feel very slow. But there is a 14km Long Run in this program and how can you expect to run that almost as quick as your 10km goal? - Relax enjoy the scenery and a chat and realise that some training is just damn good fun.) 10km in 60 mins - You can enjoy trotting around at about 6 min 45 sec pace. You also have a 14km challenge in the program to look forward to. Long Run pace has a lot of benefits. You run in the zone for great weight loss. When you first start running long and slow you will be starving later in the day. There is time for a chat with your running mates and you can solve the problems of the world along the way. Early on a Saturday morning in Brisbane I know just the group to join. Red Man Runners have people doing all sorts of distances and paces; from scary to civilized. We love new runners to chat to during the run so come along and join in.

REC RUN       

Recovery Run. Traditionally Sunday was a rest day after the rigours of the Long Run the day before. But experience has shown that you are better off getting up and moving to help the sore tired muscles to recover quicker. This does not have to be a run. Try a long walk, a swim, cross-training, take the kids out for a game in the park. I personally find a bike ride helps my legs recover quickest. Just as long as you are active it seems to aid recovery. Monday you get the day off!