10K Training: Week 5 of 20. Weight Training and Hill Running at moderate intensity for muscle strength

10K runners continue strength and legspeed training with hill repeats and weight training: running hills remains the simplest form of weight training

Running more than 30 miles per week? Go here if running 40-60 miles per week

This weeks key session.

Your second hill session will be longer repeats. Run 5 efforts of 200-300
meters if you are new to hill repeats. Again, use 5K race pace as your
intensity level. You should be nowhere close to collapse at the top of each
rep. Runners who have been here before will run up to 10 minutes of up hill
training...10-15 reps depending on the distance chosen. Running six reps of
60 seconds, plus six of 45 seconds gives a nice session.

What does Hill Running do for your muscles.

Hill Training Will:
Improve your racing speed by building strength in the quads, hamstrings,
buttocks, calves and back. 
Correct your form--you canít run hills well with bad form--those arm
movements are good for you. 
Increase your anaerobic efficiency. 
Strengthen your quads, resulting in fewer knee injuries. Hill reps cause few
injuries...there is much less shock per stride.
Open your stride--despite running fartlek, most of your running decreased
your stride length. Just remember to exaggerate the knee lift and the arm
swing, while pushing off with your toes and calf muscles. 
Hills increase muscle elasticity and the range of motion at the foot and
ankle--vital for faster running

Run hills before...find steeper hills for a greater training affect.

Increasing the resistance is part of the overload principle--exercise to a
modest degree of fatigue, but not to exhaustion. Rest to recover while the
body adapts. Then train harder next time.
Run hills and other training on the softest surface you can find--it reduces the
long term joint wear and tear; it reduces bone and muscle injuries. Running is
about longevity, not a one event or race program, so run on soft surfaces for a
lifetime of recreation.
Dirt, grass and sand, are better than concrete and asphalt. Seek out mud,
snow and grass with a softened base. Top coaches recommend these soft
surfaces which make you work harder for the same speed because:
The surface gives...you work harder at push-off.
You have to lift your feet higher to avoid tripping.
Wet or muddy shoes act like ankle weights.
Cross-country racing is discussed in week 15.

Run in the flatlands?

Bridges, multi-floor garages (after most of the vehicles have left) and stairs are useful. See week six for treadmill running.

Grass, dirt trails, and beaches without slope, are perfect places to run.
Theyíre soft and uneven, forcing muscles and tendons to work harder than on
a flat surface for the same speed. You become stronger by stressing your

Keep those long runs; long runs are the foundation to aerobic running.

Maintain High Mileage.
You still need to run mileage of course. The long run and total mileage are
unchanged during hill running. You will be getting fitter and stronger because
a few of those miles are harder, more productive miles. If you entered hill
training for the first time last week, run at least six sessions of hills in this
build-up phase--then retain hills once every 10-14 days while whipping
through Phase Three-Five. .
Be patient with hill running. You are stimulating an increase in the size of
your muscle fibers and their ability to contract rapidly, and with short
recoveries between each contraction. You are creating strength in your thigh,
buttocks, and lower leg muscles: This strength and flexibility determines your
stride length, which determines your speed. 

Time to start weight training.

Include weight training wisely. Do many reps; use modest amounts of
weight--about 60 percent of the maximum which you can lift. 
The American College of Sports Medicine recommends:
At least eight separate exercises for different muscle groups.
Two or more sets of  8-12 reps for each exercise.
Lifting at least twice a week.

Breathe in a normal way. Chances are that you will breathe out on the
exertion phase of your lift; most people breathe in when letting the weight
return to its start position. Do what is natural for you, but donít hold your
Use free weights to bring your balancing muscles into play, but use good
lifting technique.
Machines do allow you to isolate a particular muscle. Leg extensions,
hamstring curls and the leg press cover your upper leg muscles. Donít forget
the calf raise machine. Do tricep and bicep curls for the arms, and pull-downs
for your pecs. Sit-ups or crunches help your posture and your running.

Fit the weight training in before or after running, but generally not on your hill reps day. Or do weight training on your rest days. Doing one set of weights gives you 75 percent of the benefits from three sets. All of you should all be able to find time for at least one set prior to a six mile run.

The Daily Training schedule is unchanged from week four
Sand running
10-20 week walk run program for the 5K and 10K
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
10K Training week 6 of 20. Hill reps graduation. Long reps, bounding & hilly treadmills

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