20 weeks to your best 10K race.
10K training for 40-60 mile per week runners
Follow the same logical 5 phases as 30 mile per week runners, starting with relaxing fartlek and building through hills, anaerobic threshold and interval running to reach your peak.
The differences are that you:
Can run up to fifteen miles for your long run;
run 10 percent of your mileage as speedwork twice a week (for a 20 percent total)
only get one rest day is running 60 a week; and
build from prior years racing and training experiences.
The basic training schedule for running 50 miles per week.
Run this schedule for 4 to 8 weeks. May be preceeded by 4-8 weeks of running two fartlek sessions a week, while building mileage.
Day one: warmup and cooldown 2 miles each: 5 miles fartlek running; run long and short efforts over various terrain = 9 miles
Day two : 15 mile easy pace run
Day three: easy 8 mile run
Day four: rest
Day five: Hill repeats...two and a half miles of them = 8 miles
Day six: easy 10 mile run
Day seven: rest
Get used to
the quantity and the quality running. It could take 4-8 weeks.
Then move to 4-8 weeks of:
Anaerobic training phase: make the Day One fartlek hilly and thoroughly enjoyable one week, but replace it with hill training on even weeks. That is, run hill repeats. Day Five will be 5 miles of threshold running (15K pace); emphasize long reps such as a 3 and a 2 mile run, or 4 x 2,000 meters. Run mile reps when you need an easy session, but keep the rests to one minute.
Then...Interval running at VO2 max, 5K to 2 mile race pace
Keep your mileage at 50 and your long run at 15 during interval training. Don't lose your strength.
Day One takes a three session rotation of hilly fartlek, hill repeats and anaerobic threshold running. Day Five you will run the same reps as those 30 mile per week runners, (which you were 2 years ago!), but you will run up to 5 miles of reps. Fairly new at 50 miles of running? Stay with 5K pace for most of your reps. Run the 300s at 2 mile pace. After a few sessions, ease the last 4-8 400s close to 2 mile pace.
Phase 5: Long reps and peaking
After 6-9 weeks, rest up to race a 10K and a 5K, then run the longer reps at 2 mile to 5K pace for 4-10 weeks.
Day One becomes a four session rotation of hilly fartlek, hill repeats, anaerobic threshold running and short intervals at VO2 max. Day Five you will run up to 4 miles of long reps. Half miles...use 2 mile pace pace for maximum stimulation. Mile reps are best run at 5K pace unless you are an advanced runner. Faster than 5K pace for mile repeats is overtraining for most 50 mile per week runners.
Finally, it's time to rest up.
The last 4 weeks prior to your big 10K race, cut mileage to 45, 40, 35 and 30, mainly by reducing the long runs to 14, 13, 12 and 10; Day Six shrinks to 8, 6, 4 and 3. Week 17 & 18 of your 20 weeks training, keep the speed sessions at 4-5 miles, but run them in a more relaxed style. No hill reps the 14 days, but gentle hilly fartlek 14 days pre-race would be ideal. 7 days pre-race run your last session of long reps at 5K pace...three miles worth; run your midweek session as 400s at BETWEEN 2 mile and 5K pace...run only 8-10 reps.
Your muscles then have an easy 3 mile run and a rest day prior to your 10K race.
More peaking sessions.
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
10K Running, Training & Racing: The Running Pyramid book summary.
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