This is just a quick introduction on how to follow the training plans that I have written. I have calculated that our sessions on a Wednesday should give us 3 miles but this will vary week by week, depending on the session.
There are 5 training plans for the 10k which can be found at the bottom of this page. Plan one is a 3 times a week plan with an aim to getting in under the hour, plan 1 V2 has slightly lower weekly mileage. Plan 2 is a 4 times a week plan aimed at getting sub 45 minutes and plan 3 is a starter plan if you are returning to running but have run before. The final plan is for the complete beginner and is a run/walk programme.
I have written some basic guidelines on how the plans work, which is detailed below but please remember these plans are not set in stone and I can adapt and change them, just give me a shout.
Base Training When you construct a house, you start with the base and build on that, the same is true of running, first build the base of aerobic endurance, slowly increase the mileage, recover and rebuild your miles. My advice is to build your weekly mileage by no more than 10% each week, and the majority of the plan has this increase. There may be times when even a 10% increase proves too much so use it as a guideline and not a rule.
Over Training If you over stress your body it will break down, you will lose your good running form and you could get injured. As your fitness improves your body will adapt to handle the training load and you will soon learn to feel when you have over done it…so listen to your body. Avoid the terrible too’s…doing too much, too soon and too fast is the number one cause of running injuries. If you rush the process you could break down rather than build up. The body needs time to adapt..see below
Recovery Make sure you recover, don’t do too much too soon ;) make sure you have rest days. Eat well and eat for the run you are going to do so that you get optimal results from the run, don’t skip meals, try and eat carbs before a run and protein after the run.
Consistency Consistency is key to successful running, run when it’s hot or cold, when you are high or low. Small amounts of training on a regular basis is better than sporadic running followed by days of inactivity. If you run consistently you will grow stronger and stronger.
Patience Success is measured in months and years, not days and weeks, with experience you will become a wiser runner, each day you put more miles in the bank you build for the future. You need to experience important lessons so you can learn from every run that you do, no matter how far or how fast you go.
Get good shoes Your goal should be to find a shoe that offers the best support and fit for you and you should replace your shoes every 300-500 miles so note the date that you bought your shoes. Always visit a specialist running shop.
I have added a 10k plan for those of you who can only run twice a week, once on a Wednesday with me and then once more throughout the week. The mileage in column 1 (ABP session) is appoximately what we do each week.