RUNNING SESSION GUIDE - 10KM TRAINING

Although a 10km training program has been provided, trianers should modify their program to suit there level of ability. For those who are a little more advanced and want to apply some techniques to increase their speed, below are some training suggestions that can certainly do that. Modify the concept to suit your level of ability and enjoy the pain.
FARTLEK

Note: In fartlek style sessions, the recovery is slower than your normal level to ensure sufficient recover. For the novice it may be a really slow jog or even a walk. This session is great as a personally judged session to introduce your body to the higher demands of interval training..

  • Warm up: 5 minutes easy
  • Build up: 1 min moderate, 1 min easy, 1 min moderately solid, 1 min easy, 1 min solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core: 40 minutes worth of efforts. * Pick a different distance and work a little harder toward it. * Do multiples of this as you feel fit. * Vary the distance, the recover, and intensity with each effort.
  • Cool down: 10 minutes.
  • Stretch: Mostly legs.
STANDARD INTERVALS - 'K EFFORTS'
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: 1km effort. 400m float. 1km effort. 400m float. 1km effort. Efforts are obviously solid aiming to maintain pace in all efforts. The 400m float for the novice will be an easy jog or even walk. The more experienced runner will float slightly below race pace and carry fatigue into the next above race pace effort.
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
INCLINING INTERVALS
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: As distance of each effort increases, attempt to maintain speed to the last effort. 200m effort. 400m float. 400m effort. 400m float. 600m effort. 400m float. 800m effort. 400m float. 1km effort. 400m float. 2km effort.
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INTERVALS
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: As distance of each effort decreases, we can bring this home stronger. 3km effort. 400m float. 2km effort. 400m float. 1km effort.
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
PYRAMID SET
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: Maintain speed as you increase into the pyramid, try and increase the speed of efforts on the way back. 400m effort. 400m float. 800m effort. 400m float. 1.2km effort. 400m float. 800m effort. 400m float. 400m effort.
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
STANDARD INTERVAL / DECLINING REST
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: Try and maintain your speed to the end. 400m effort. 400m float. 400m effort. 350m float. 400m effort. 300m float. 400m effort. 250m float. 400m effort. 200m float. 400m effort. 150m float. 400m effort. 100m float. 400m effort. 50m float. 400m effort. (for the float, just make a guestimate and go out and back so you can collect any runners that might be a tad behind so you always start together).
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INTERVAL / DECLINING REST / WITH A KICK
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: 1km effort. 400m float. 800m effort. 400m float. 600m effort. 400m float. 400m effort. 400m float. 200m effort. 400m float. 1km effort - quicker than the first.
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles
RYTHM WITH MULTIPLE INCLINING KICKS
  • Warm up: 1.2km easy.
  • Build up: 1.2km on the track, striding out at 1km effort pace in the straights (jog the bends).
  • Light stretch: Do a light stretch here.
  • Core training: 45 minutes at a solid rythm. set the watch to beep every 5th minute. When the watch beeps you kick slightly above race pace then drop back into rythm without recovery. First kick (10 seconds), 2nd kick (20 secs), 3rd kick (30 secs), 4th kick (40 secs), 5th kick (50 secs), 6th kick (60 secs), 7th kick (70 secs), 8th kick (80 secs) last kick right on 45 minute mark (90 secs).
  • Cool down: 1.2 km easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles
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