Red Man Runners

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REDMAN RUNNERS

BRISBANE

HOME	08-week Ten Kilometre Training Program to race 40 mins - 50 mins - 60 mins. PRINTABLE VERSION All training sessions should begin with a 2 to 3 kilometre slow jog warm-up. Prior to the speed-sessions and Tempo runs considers some strides and/or quicker efforts. And don't forget a cool down jog and a good stretch after training. The following sessions are the core runs and the minimum necessary. If you are new to running the listed sessions will be more than enough to get you through and help you improve. If you insist on other training sessions they should be done at a moderate effort and remember to allow your body to recover fully from the core sessions. If this is your first venture into running please remember this advise. Build up slowly to avoid injury and THE FIRST 3 KMS YOU RUN WILL ALWAYS BE THE HARDEST. Your pulse rate builds from resting to running, your breathing goes from calm to panting and your body temperature soars. You feel that if it keeps going like this you are in big trouble... but at about 3 kms or 15-20 minutes of running your system is in running mode and the breathing, pulse and temperature plateau.. thank god you say. Now you can cruise... The first challenge for the new runner is to get through the first 3 kilometres. Explanations of Core Sessions: 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! TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 1 Rest day Rest day Rest day Tuesday: 70% / 80% 4x200MTS / 3x600MTS (2min rec) 3x200MTS / 3x600MTS (2min rec) 3x600MTS (2min rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 2 x 5 minute efforts, 4 min jog rec. 2 x 4 minute efforts, 3 min jog rec. 2 x 4 minute efforts, 3 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 11 Kilometres 10 Kilometres 09 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. J TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 2 Rest day Rest day Rest day Tuesday: 70% / 80% 4x200MTS/3x1000MTS(2min rec) 3x200MTS/3x800MTS(2min rec) 3x200MTS/3x600MTS(2min rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 2 x 7 minute efforts, 4 min jog rec. 2 x 6 minute efforts, 4 min jog rec. 2 x 5 minute efforts, 4 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 12 Kilometres 11 Kilometres 10 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 3 Rest day Rest day Rest day Tuesday: 70% / 80% 4x300MTS/3x800MTS(2min rec) 4x200MTS/4x600MTS(2min rec) 3x200MTS/3x800MTS(2min rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 3 x 6 minute efforts, 3 min jog rec. 3 x 6 minute efforts, 4 min jog rec. 3 x 5 minute efforts, 3 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 13 Kilometres 12 Kilometres 12 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 4 Rest day Rest day Rest day Tuesday: 70% / 80% 3x200MTS/4x600MTS(2min rec) 2x300MTS/3x600MTS(2min rec) 2x200MTS/3x600MTS(2min rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 3 x 5 minute efforts, 4 min jog rec. 3 x 4 minute efforts, 4 min jog rec. 3 x 4 minute efforts, 4 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 12 Kilometres 11 Kilometres 10 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 5 Rest day Rest day Rest day Tuesday: 70% / 80% 3x300MTS/4x1000MTS(90sec rec) 3x300MTS/3x1000MTS(90sec rec) 4x200MTS/4x800MTS(90sec rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 5 x 4 minute efforts, 2.5 min jog rec. 4 x 4 minute efforts, 3 min jog rec. 4 x 4 minute efforts, 3 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 15 Kilometres 14 Kilometres 12 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 6 Rest day Rest day Rest day Tuesday: 80% 6x600MTS (2min rec) 4x800MTS (2min rec) 3x200MTS/3x1000MTS(90sec rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 3 x 5 minute efforts, 4 min jog rec. 3 x 5 minute efforts, 4 min jog rec. 3 x 4 minute efforts, 3 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 12 Kilometres 11 Kilometres 14 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 7 Rest day Rest day Rest day Tuesday: 80% 5x1000MTS (90sec rec) 5x800MTS (90sec rec) 6x600MTS (90sec rec) Wednesday: Rest day Rest day Rest day Thursday: TEMPO RUN 4 x 4 minute efforts, 2 min jog rec. 4 x 3 minute efforts, 2 min jog rec. 4 x 3 minute efforts, 2 min jog rec. Friday: Rest day Rest day Rest day Saturday: LONG RUN 12 Kilometres 10 Kilometres 08 Kilometres Sunday: REC RUN 3 - 5 km run / walk. RRRRRRRRR 3 - 5 km run / walk.RRASDKJHDASKH 3 - 5 km run / walk. TARGET TIME: 40 MINUTES 50 MINUTES 60 MINUTES Monday: Week 8 Rest day Rest day Rest day Tuesday: 80% 4x600MTS (2min rec) 4x600MTS (2min rec) 4x600MTS (2min rec) Wednesday: Rest day Rest day Rest day Thursday: Rest day Rest day Rest day Friday: SURGES 30 MIN JOG (4x30sec surges 3 times) 30 MIN JOG (4x30sec surges 3 times) 30 MIN JOG (4x30sec s 3 times) Saturday: Rest day Rest day Rest day Sunday: RACE DAY RACE RACE DAYJFAJHFKHHSDFKJHM.JZRACE DAYXC Week 1 Rest day Week 2 Rest day Week 3 Rest day We'd love to hear your story of how your training and Race Day went !!!
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