After 1 month out of commission with a sprained ankle from a very embarrassing injury, I’m back on the running wagon! With so many ankle injuries over the last few years, I really wanted to take my time and properly rehabilitate so I went for a few physiotherapy sessions and tried to be as diligent as possible about doing my prescribed exercises. I got a lot of strange looks at the gym (“Are you doing a Science experiment?!”) but I kept to it a few times a week.
With just over 8 weeks to go until the April 21st, Sun Run 2013 race date, I researched a training program that’s geared towards improving your 10 K race time. Sounds good to me!
10K Training Schedule for Intermediate Runners
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | CT or Rest | 4 x 400 IW | 3 m run | 30 min tempo | Rest | 4 m run | 30 min EZ |
| 2 | CT or Rest | 5 x 400 IW | 3.5 m run | 35 min tempo | Rest | 5 m run | 35 min EZ |
| 3 | CT or Rest | 6 x 400 IW | 3.5 m run | 35 min tempo | Rest | 6 m run | 35 min EZ |
| 4 | CT or Rest | 7 x 400 IW | 4 m run | 40 min tempo | Rest | 6 m run | 40 min EZ |
| 5 | CT or Rest | 8 x 400 IW | 4.5 m run | 40 min tempo | Rest | 7 m run | 40 min EZ |
| 6 | CT or Rest | 8 x 400 IW | 4.5 m run | 40 min tempo | Rest | 7.5 m run | 45 min EZ |
| 7 | CT or Rest | 6 x 400 IW | 4 m run | 40 min tempo | Rest | 8 m run | 45 min EZ |
| 8 | CT or Rest | 3 m run | 40 min tempo run | 3 m run | Rest | Rest | 10K Race! |
source: http://running.about.com/od/racetraining/a/10Kintermediate.htm
CT = Cross-training/ some other form of physical activity such as biking or swimming
IW = Interval training: 400 m fast followed by a 400 m recovery jog
Tempo = 5/10 min. warm up, race pace, 5/10 min. cool down
EZ = light run/jog
Previous program: Learn to Run 10 K
By contrast, the first time I organized a Sun Run team in 2009, I followed a 13 week training schedule by SportsMed BC promoted by the Vancouver Sun. One was called Learn to Run 10 K and the other was Learn to Run 10 K Faster. I followed the second program since I used to run regularly the past summer and was active through sports.
The program commitment was running 3 days a week with a combination of running/walking and gradually increasing your speed and time.
I followed it very regularly for the first 4/5 weeks, skipped a couple of weeks, and then was right back on it for the last 3 weeks. I was mostly indoors on treadmill and only hit the outdoors for the last 2 weeks.
Vancouver Sun Run – 2009 Lessons Learned
On race day, I felt prepared and excited! However, I made a huge mistake that I will never do again! As you approach the 5 K mark, there’s a fairly steep hill that takes you up over the Burrard street bridge. Many people were walking up this or at the very least, slowing down their pace. What did I do? I charged up that hill determined to speed through and get it over with as soon as possible. Bad move! At the top I felt like I was having a heart attack and then proceeded to walk over the entire Burrard Street bridge. It reminds me of a lesson from one of my first Kinesiology Profs: Don’t be a hero!
In the end, after spending a good kilometer walking and recovering, I finished with a 1 time of 1:04. Considering that my previous Sun Run time was in grade 12 when I walked 80% of the way, I can honestly say I achieved a Personal Best with this 13 week training program!
Back to present day. I’ve being doing the Sun Run for a few years now and sticking to a regular workout schedule.
The 8 week program I’m on now requires a 5 day/week commitment.
It’s not easy but I find having a program to follow or friend to join is very motivating and keeps you on track!
Local 5K Fun Runs
I ran a 5 K fun run a couple of months ago in about 32 minutes so my 10 K is probably around 1:06/7.
Let’s see how much I can improve using this 8 week schedule! There’s a lot more interval training incorporated into this program and a lot more dedication so I’m hoping for some big results!
Please share your training programs, stories and results!