10km Fast
- Step-by-Step Training plan to get you started! Following state of the art graphics.
- Inside tips from professionals.
- Online video support to help you understand the correct movements and training methods.
- Personal invitations to running camps.
Beginners plan includes (3) three training sessions per week. Designed to get you proper running techniques, building endurance and motivated to challenge yourself.
Arms
Smaller the movement = more energy you safe.
Try to keep your arms and elbows as close to your body as possible.
Energy sufficient
10km is NOT a sprint distance. So maintaining sufficient energy level all the way to the end is essential. Try not to start too fast or sprint uphill. As you are burning energy in every steps, take some energy drink or some form of energy after every 20min. (closer to the end you can take more often).
Posture
Holding your posture carries you long way. Try not to look down, rather than looking forward. Especially when running uphill, then focus your eyes about 5-10m ahead. By turning your head down, that also brings your whole posture more heavier. On the downhill, hips forward and look closer to your feet.
Knowing your limits
Tempo & Sprints elevates your heart rate and helps find your short distance limits. This helps you to understand more of your body and physical capabilities. High heart rate is not all bad. When going fast, the trick is; how to manage to run longer distance with high heart rate.
Tips
If you are training indoors, using treadmill try this:
Put steady pace of 5km/h and 5% incline.
After 10min. start adding 0.5% in every 5min. (5.5% = 10min, 6.0% = 15min, 6.5% = 20min. and so on).
Try to walk 60min.
Level.1 30min.
Level.2 35min.
Level.3 40min.
Level.4 50min.
Level.5 60min.
- Core is one of the key elements of good running techniques and therefore we urge to input some or all of these to your weekly training.You can star with simple: (example)
(select Superman.1 or Superman.2, you don´t have to do both)
Example.1 = 2 rounds 10 reps of each
Example.2 = 3 rounds 10 reps of each
Example.3 = 3 rounds 15 reps of each
Example.4 = 3 rounds 20 reps of eachYou may increase rounds and reps every week.
A. Lie on your back with your hands together arms straight, head resting top of your arms.
B. Contract your abs and lift your shoulders off the ground/floor until you feel a tight contraction.
– Hold a few second and return to starting position
A. Assume a push-up position with your hands slightly wider than shoulders and keep your back straight.
B. Keeping your neck in line your spine., lower yourself until your chest is only few centimetres from the ground, then push back, all the way up by keeping your core in line.
* TIP = Make the move more challenging by turning your fingers out and elbows in (triceps push-up)
Superman.1
A. Lie on your stomach. Extend your arms in front of you, hold your palms down.
B. Lift your left leg and right arm.
Tip. You can also execute the move without extending arms.
Superman.2
A. Assume a push-up position. Place your feet as wide as your shoulders and your toes flexed underneath you.
B. Your body should form a straight line. Brace your abs and lift your right leg and left leg and right arm up.
C. Switch legs and arms and repeat on the other side.
A. Stand with your feet shoulder-apart and your arms at your sides.
B. Bend down into a regular squat until your tights are about parallel to the ground
C. Jump up explosively and land with your knees bent to absorb the impact
A. Stand with your feet together. Knees slightly bent.
B. Step forward with your right foot, lowering until your tights is parallel to the ground.
C. Push off your right foot to stand.
D. Switch leg and repeat on the left side.
Week.1 (50%)
Focus: Technique and maintaining core at the tempo runs
1. Technique drills + moderate 6km
– Warm-up by easy running 15min.
– 100m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 5 – 8 times).
– Run 6km at moderate speed 4:30-5:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. Easy 10km
– Warm-up by easy running 15min.
– Run 10km easy speed (5:00-5:45min/km.)
– Walk 5-10min.
– Stretch your legs for 10-15min.
3. Tempo running
– Warm-up by walking or easy running 15min.
– 5min. tempo run around 4:00-4:30min/km. (repeat this 3-4 times) – 3min. walk or easy run between the sets
– Walk or easy run 10-15min.
– Stretch your legs for 10-15min.
Week.2 (65%)
Focus: Technique and finding your close maximum heart rate
1. Technique drills + moderate 7km
– Warm-up by easy running 15min.
– 100m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 5 – 8 times).
– Run 7km at moderate speed 4:30-5:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. Easy 10km + stretching
– Warm-up by easy running 15min.
– Run 10km easy speed (5:00-6:00min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
3. Uphill or tempo running
– Warm-up by easy running 15min.
– 5min. tempo run around 3:45-4:15min/km. (repeat this 3-4 times) – 3min. easy run between the sets
– Alternatively if you have uphill, then run about 2-3min. uphill with nearly 70% tempo and walk back. (heart rate up training)
– Easy run 10-15min.
– Stretch your legs for 10-15min.
Week.3 (80%)
Focus: Cardio “distance” and and keeping the core when elevating speed & heart rate
1. Technique drills + moderate 8km
– Warm-up by easy running 15min.
– 200-400m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 3 – 5 times).
– Run 8km at moderate speed 4:30-5:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. 60min. + two milers
– 60min. Exercise to “killer miles” last hard technique drill training
– Start with easy 15min. (5:00-6:00min/km.)
– 2 x 3.2km (3:45-4:00min/km.) Speed – 3min. easy run between the sets
– Could down 15-20min.
3. 400m hard run.
– Warm-up by walking or easy running 15min.
– Run 400m fast repeat this 7-8 times – Walk or easy run 400m between the sets. (400m / 1:05-1:35)
– Stretch your legs for 10-15min.
4. Easy 10-12km
– Warm-up by walking or easy running 15min.
– Run 10-12km easy speed (5:20-6:00min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
Week.4 (55%)
Focus: Technique for 5km
1. Technique drills + moderate 5km
– Warm-up by walking or easy running 15min.
– 100m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 5 – 8 times).
– Run 5km at moderate speed 4:30-5:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. Easy 10km + stretching
– Warm-up by walking or easy running 15min.
– Run 10km easy speed (5:00-5:20min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
3. Tempo running
– Warm-up by walking or easy running 15min.
– 4min. tempo run around 3:30-4:00min/km. (repeat this 2-3 times) – 3min. walk or easy run between the sets
– Walk or easy run 10-15min.
– Stretch your legs for 10-15min.
Week.5 (65%)
Focus: Tempo
1. Technique drills + moderate 5km
– Warm-up by walking or easy running 15min.
– 100m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 5 – 8 times).
– Run 5km at moderate speed 4:30-5:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. Easy 10km + stretching
– Warm-up by walking or easy running 15min.
– Run 10km easy speed (5:00-5:30min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
3. Easy 10-12km + tempo in between
– Warm-up by walking or easy running 15min.
– Run 3km easy speed (5:00-5:40min/km.)
– 1km tempo 4:00-4:30min/km.
– 1km tempo 5:00-5:30min/km.
– 1km tempo 3:40-4:00min/km.
– 1km tempo 5:00-5:30min/km.
– Run 3km easy speed (5:20-5:45min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
Week.6 (75%)
Focus: –
1. Uphill Technique drills + moderate 8km
– Warm-up by walking or easy running 15min.
– 400m uphill runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 5 times).
– Run 8km at moderate speed 4:15-4:45min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. 800m hard
– Warm-up by walking or easy running 20-25min.
– 4-6 x 800m fast. Between the sets walk or run easily 400m
– Walk or easy run 10-15min.
– Stretch your legs for 10-15min.
3. Easy 10-12km
– Warm-up by walking or easy running 15min.
– Run 10-12km easy speed (5:00-6:00min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
Week.7 (65%)
Focus: –
1. Long run
– Warm-up by easy running 10-15min.
– Run non-stop 75 min.
– Walk 10min.
– Stretch your legs for 10-15min.
2. Tempo running 1km
– Warm-up by walking or easy running 15min.
– Tempo run around 3:30-4:15min/km. (repeat this 4-5 times) – 1-2min. walk or take a breath between the sets
– Walk or easy run 10-15min.
– Stretch your legs for 10-15min.
3. 90min. Walking and running (your own pace)
– 90min. Exercise to “wash-off” last hard tempo training
Week.8 (100%)
Focus: Technique and completion of 10km distance
1. Technique drills + easy 8km
– Warm-up by easy running 15min.
– 200m runs (moderate) by focusing your technique (arms, legs, posture), walk back and think of the movements. (repeat this 6-7 times).
– Run 8km at easy speed 5:00-6:00min/km. (focus on your breathing and energy sufficient technique)
– Stretch your legs for 10-15min.
2. 1km Tempo
– Warm-up by easy running 15min.
– 1km tempo run around 3:30-4:00min/km. (repeat this 3-5 times) – 3min. walk or easy run between the sets
– Walk or easy run 10-15min.
– Stretch your legs for 10-15min.
3. Easy 8km
– Warm-up by easy running 15min.
– Run 8km easy speed (5:00-6:00min/km.)
– Walk 10min.
– Stretch your legs for 10-15min.
4. 10km “under 40min.”
– Warm-up by easy running 10min.
– TEST: 10km “under 40min.”
– Stretch your legs for 10-15min.