Training Plan for a 10km Race
Here we will provide guidance for preparing for a 10k race and it concerns runners who have a goal of finishing the race in a time greater than 45′. In the proposed training, specific running paces will not be given but indicated heart rate zones. Each athlete will have to find the running paces in the specific zones, in order to training sessions are performed based on these.
Heart rate zones are calculated based on MHR. The ways in which we can calculate the MHR are as follows:
- With an ergometric test.
- Using a sports watch while performing targeted exercise - test.
- Solving the equation: MHR = 206,9 – (0,67 x age) (high probability of error).
After finding the MHR, the heart rate zones on which the training plan will be based are calculated as in the table below.
Next, before presenting the training plan, we will make the following assumptions:
- The training plan will last 12 weeks.
- It is recommended that mandatory workouts be performed after a reasonable period of rest after work to achieve the indicated times.
- Warm-up and cool-down will be performed before and after each interval trainings, tempo trainings or fartlek trainings respectively, but will not be written in the plan for brevity reasons and will be as follows:
- 3km warm-up, running drills (two sets), 3 - 6 strides
- 2km recovery, active stretching.
- Long run workouts will be held on Sunday.
- The heart rate at which the exercise will begin will be indicated as Z.
- The rest time between the fast runs of a series of runs will be listed as s (seconds).
- The rest time between sets of runs will be recorded as ss (seconds).
- Training sessions will be performed on routes without inclines.
- On strength days, we should perform exercises with a load (not many pounds) that allows us to perform the training the next day at the indicated paces (interval training, tempo training). In each set, exercises will be performed for
- Core: Exercises for abdominals, back.
- Hands: Bench.
- Legs: Half-sits, forward lunges, biceps exerciser.
- The color representation of training priority is as follows:
- Red: Priority A (mandatory).
- Orange: Priority B.
- Yellow: Priority C.
The training plan for a 10k race is shown in Table 1.
