Google+ Running in Cork, Ireland

Wednesday, January 16, 2008

Ballycotton 10 training schedule...
The usual training plan for a 10 mile race is 8 weeks. With the Ballycotton 10 coming up on the 9th of March, we are now in the 1st week of the 8 week schedule. There are plenty of training schedules out there on the Internet if you go looking for them. Most of them are basically the same...they will recommend some long slow runs and some short speed sessions. The simple programme that I will list below is one designed for beginners who might be trying to break the 80 or 90 minute barrier for 10 miles.

Basics for Beginners...You should be aiming to run at least 3 times per week, preferably 4 times and at most 5 times a week. You need to increase your milage slowly, by about 10% per week. You should be aiming to do at least 20 miles per week.

Standard Week
Day1...5 miles easy or rest
Day2...6 miles (First 2 miles / 20 mins slow to warm up. Then run for 4 minutes at a fast pace followed 3 minutes at a slow pace. Repeat this cycle 5 times. Run the last mile /10 mins slow to warm down.
Day 3...Rest or 4 miles slow
Day4...5 miles. 2 miles slow to warm up, next 2 miles at a good steady pace, last mile slow to warm down.
Day 5...Rest
Day 6...Rest
Day 7...Long slow steady run of about 6 to 7 miles.

Some notes...
1) Every 2nd week, you might try a different session on day 2. Run 2 miles slow to warm up, then 8 cycles of running faster for 2 minutes followed by a 90 second jog.
2) Repeat this cycle for 8 weeks. Do less in the 1st week and slowly increase your milage.
3) The biggest mistake that beginners make is that they try to do too much too soon and they get injured. Remember...a) increase by 10% per week b) run slow for about 20 minutes to warm up before any type of speed training c) a slow run means that you should be able to have a conversation with someone while you are running. If you are puffing and panting, you are going way too fast.
4) Don't under estimate the value of those long slow steady runs. They're great for building stamina.
5) You should run for at least 30 minutes in any particular run. Running for 10 to 20 mins is're just getting warmed up and you stop!

There is no hard and fast rules with this schedule. Adjust it to suit yourself. If it feels comfortable, add a bit extra. If it's too much, do a bit less.

Remember that the Ballycotton 10 is only 7 weeks from next Sunday (20th Jan) so get cracking!!

No comments: