5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k road races in Australia, right in the heart of the Sydney CBD. The race is ideally positioned in the middle of the year to provide optimum running conditions and serve as the perfect goal race to keep you fit during the winter months. Whether you re looking for a serious personal best or a glorious morning run with lots of good company, our advanced training program will ensure you re perfectly prepared to get the most out of yourself and the race.
ADVANCED PROGRAM OVERVIEW This training program is designed for those who have already completed multiple 10k races and consider themselves an advanced runner looking to achieve a goal time of sub 45 minutes. It has been designed by one of Australia s best marathon runners, Vlad Shatrov. Vlad has an intimate knowledge of the Real Insurance Sydney Harbour 10k and is also the founder of Runlab a running group that has helped thousands of runners of all abilities achieve their impossible. This program focuses on: Improving your aerobic fitness and overall body strength Speed and endurance Running training a maximum of 6 days a week for 10 weeks This program challenges you to increase the duration of your cross-training sessions and to undertake a fitness activity you wouldn t normally do on a regular basis. BEFORE YOU START Have a health check If you have any health concerns, check with your GP or physiotherapist that you re able to begin this training program. Listen to your body and if you re unwell or have any niggles, give yourself a day off. It s better to be cautious than to get an injury. Personalise and persist Each program is provided as a guide only. The recommended pace and heart rate, for instance, is based on an average and you may need to adjust both to suit your body and fitness. If you have to miss any sessions due to family or work commitments don t worry, simply adjust the training days slightly so you can complete the workout at another time that suits you. Stay connected Make sure you link up to the official Sydney Harbour 10k Facebook page where Runlab s Vlad Shatrov will provide helpful tips and videos to help keep you motivated and inspired. Rest and recover On rest days, don t feel you need to spend the day on the sofa. Active recovery days are fine go for a walk or do some low impact exercise such as swimming or cycling if you feel up to it. Other resources If you need more encouragement or support and think you would benefit from training in a group environment, consider joining a group such as Runlab. All Runlab sessions are led by expert coaches and cater to runners of all abilities. Sessions are held weekly in conjunction with the school term in three main locations: Sydney South (Menai, Cronulla and Sutherland), Sydney (CBD, Alexandria, Rozelle) and Newcastle (Merewether, Maitland, Lake Macquarie, Newcastle CBD). All Sydney Harbour 10k entrants will receive their first Runlab training session free. To register, contact info@runlab.com.au. Existing members of Runlab will receive a special entry price for the Sydney Harbour 10k (directly from Runlab, subject to availability) and Runlab members will be provided with special arrangements on race morning care of Runlab. Parkrun Parkrun organise weekly 5k timed runs around the world. They are open to everyone, free and are safe and easy to take part in. These can be a great addition to your training. Lead up races Undertaking some lead up races is important for more experienced runners. Take advantage of some of the local fun runs in your area in the lead up to the Sydney Harbour 10k. If you cannot race we have also included some optional time trials in the training plan so that you can monitor your progress as well as determine the pace you should run in your speed sessions. Trust the training The training program builds gradually over a 10-week period. Towards the middle and later stages, speed and tempo sessions are increased to build your confidence and running ability. 3k time trials have been incorporated in week 1, 9 and 10 of this program. These correspond with the Runlab time trials that are held out on the track. The time trials are optional, but if you do decide to include them, substitute them for one of the harder sessions during the week rather than making them an additional session. You can choose to redeem your free trial session pass to take part in one of these time trials. 02
TYPES OF TRAINING Below is an explanation of the different types of training you ll be doing during the next 10 weeks. Warm up Before any intensive training session, it s important to do a good warm up. This should include a jog of around 1k plus some ballistic actions such as forward and backward arm swings, side-to-side trunk rotations, walking lunges, forward and backward and side-to-side leg swings, jogging in place with high knees and butt kicks. If you re doing any sort of speed work, it s useful to do a specific warm-up drill with three or four sets of 20-second strides at the pace you re targeting in the training session. Long steady run The aim of a long, steady run is to improve endurance. It should be completed at a pace that allows you to carry out a conversation. If you know your potential race pace, then aim at running about 10 to 20 per cent slower. One of the biggest mistakes runners make is to think they always need to run as fast as possible. All this does is leave you fatigued and injured. If you feel the recommended pace is much too slow for you then check you ve chosen the right level of program for your ability. General aerobic General aerobic runs require an easy to moderate effort, at a similar pace to your long run but obviously shorter. The aim is to build up your cardiovascular endurance. Don t be concerned if some days you run a little quicker or a little slower than the suggested pace. Tempo run The tempo run, also known as lactate-threshold, is a faster paced session. You should be running comfortably hard with a perceived rate of effort (RPE) of around 7 or 8 out of 10 or at 85 to 90% of your maximum heart rate. Certainly you should be too out of breath to hold long conversations! Speed sessions Speed sessions are short repetitions of between 600m and 1600m run at an RPE of around 8 or 9. You run hard and then get a set period to jog and get your breath back. They ll not only help you to run faster but also to cope with discomfort and not to panic when you get out of breath. It s important to warm up and cool down properly. You ll need a timer for speed sessions as it s important to keep each repetition at roughly the same pace. Gym/core/cross-training Depending on your fitness levels, we recommend a minimum weekly cross-training session, starting with a routine of about 20 minutes. The recommendation is for functional strength training, with particular focus on the core, rather than heavy weights. This allows runners to develop the necessary strength for distance running, especially when under fatigue, and to reduce the chance of injury. Challenge activity There are two Challenge Weeks in the program. These include an additional challenge session and it s up to you what you decide to do. This provides added ownership of your program as well as extra training stimulus to make you fitter, faster and stronger. 03
ABBREVIATIONS Heart Rate (HR) Being aware of your heart rate will provide the best indicator of how your body is responding to training. Each of the running sessions in your program will ask you to aim for a percentage of your maximum heart rate. The simplest way to calculate this is to simply subtract your age from 220. So if you re 40, your maximum heart rate is 180. The easiest way to measure your heart rate is to use a heart rate monitor or fitness bracelet, install an app on your smartphone or simply do it the old-fashioned way by placing your two forefingers on your neck. Rated Perceived Exertion (RPE) In conjunction with your maximum heart rate, the RPE scale will also help you get the most from your training sessions by helping you measure the intensity of your exercise. The RPE scale runs from 0 10, depending on the level of difficulty and exertion. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or fast race. RPE SCALE RUNNING ACTIVITY TALK TEST % OF MAX HR 0 Nothing at all Comfortable. Very easy run/ jog and walking. Very easy, you can easily carry a conversation. 40-45% 0.5 Just noticeable 1 Very light 2 Light 46-50% 3 Moderate General aerobic/recovery run Very easy, you can converse with almost no effort. 51-55% 4 Somewhat Heavy Moderately easy, you can converse with a little more effort. 56-60% 5 Heavy Long/medium-long run Starting to get challenging, conversation requires effort. 61-67% 6 Difficult, conversation requires a lot of effort. 68-75% 7 Very Heavy Tempo run/lactate threshold 76-80% 8 Very difficult, conversation requires maximum effort. 81-85% 9 V02 Max/race pace Full out effort, no conversation possible. 86-92% 10 Very, Very Heavy Race pace/race pace to win 93-100% 04
2ND MAY: 10 WEEKS TO GOAL 1 7k approx. in total 3:50 167-171 Thursday 6k approx. in total 5:00-5:13 133-151 Friday 6k approx. in total 5:00-5:13 133-151 Sunday 8k approx in total 4:47-5:13 142-158 3k time trial (optional) This is slightly faster than 10k race pace. Warm up drills of 4 x 800m at 3:50 with 2 min walk recovery between sets, then cool down. RPE scale 8-9 Steady long run. RPE scale 4-5 05
8TH MAY: 9 WEEKS TO GOAL 2 7k approx. in total 3:50 167-171 Thursday 7k approx. in total 4:15 147-163 Friday 6k approx. in total 5:00-5:13 133-151 Can be done any day of the week. We suggest 20-30 mins of core work plus functional strength exercises. 3k time trial. Ensure you re well warmed up including drills and run-throughs. Run 3k fast trying to hold a steady pace the entire time. If you did the 3k time trial in week 1 with Runlab, this session is to be replaced with 5 x 90 seconds hard uphill (moderate gradient) with an easy jog back. Warm up and cool down with a 2k easy pace run. RPE scale 8-9 This is slightly slower than your 10k race target. Warm up drills of 2 x 2k at 4:15 with a 2 min walk in-between sets, then cool down. RPE scale 6-7 Sunday 8k approx in total 4:47-5:13 142-158 Steady long run. RPE scale 4-5 06
15TH MAY: 8 WEEKS TO GOAL 3 7k approx. in total 3:50 167-171 Thursday 8k approx. in total 4:15 147-163 Friday 6k approx. in total 5:00-5:13 133-151 Can be done any day of the week. We suggest 20-30 mins of core work plus functional strength exercises. This is slightly faster than 10k race pace. Warm up drills of 4 x 800m at 3:50 with 2 min walk recovery between sets, then cool down. RPE scale 8-9 This is slightly slower than your 10k race target. Warm up drills of 2 x 2k at 4:15 with a 2 min walk in-between sets, then cool down. RPE scale 6-7 Sunday 10k approx in total 4:47-5:13 142-158 Steady long run. RPE scale 4-5 07
22ND MAY: 7 WEEKS TO GOAL 4 7k approx. in total 3:50 167-171 Thursday 8k approx. in total 4:15 147-163 Friday 6k approx. in total 5:00-5:13 133-151 Sunday 11k approx in total 4:47-5:13 142-158 For this s session, extend the length of your cross-training session by adding another activity to total at least 1 hour Fartlek Session: Warm up run for 2k, then 3 min hard, 2 min hard, 1 min hard with 90 secs recovery after each effort. Repeat twice after a short 2-3 minute break between sets. Complete the session with a 2k cool down. RPE scale 8-9 After a 2k warm up, add additional 6 x 90 second hill reps. Run up the hills hard and jog back before running 6k easy. RPE scale 7-8 This is slightly slower than your 10k race target pace. Warm up then 1 x 5k at 4:15 with 2k cool down. RPE scale 6-7 Steady long run but increasing the distance of this run now. RPE scale 4-5 08
29TH MAY: 6 WEEKS TO GOAL 5 8k approx. in total 3:50 167-171 Thursday 6k approx. in total 5:00-5:13 133-151 Friday (3-5k pace) 9k approx. in total 4:15 147-163 Can be done any day of the week. 20-30 mins of core work and functional strength exercises. This is slightly faster than 10k race pace. Warm up drills of 5 x 1k at 3:50 with 2 mins walk recovery between sets, then cool down. RPE scale 8-9 After a 2k warm up, run up hills x 20. Run up hard for 25 secs then jog back and continue with the remainder before running 5k easy. Finish with a 2k cool down. RPE scale 7-8 Sunday 12k approx in total 4:47-5:13 142-158 Steady long run. RPE scale 4-5 09
5TH JUNE: 5 WEEKS TO GOAL 6 7k approx. in total 3:50 167-171 Thursday 6k approx. in total 4:15 133-151 Friday 6k approx. in total 4:15 147-163 Can be done any day of the week. 20-30 mins of core work and functional strength exercises. Warm up run for 2k, then 3 min hard, 2 min hard, 1 min hard with 90 secs recovery after each effort. Repeat twice after a short 2-3 minute break between sets. Complete the session with a 2k cool down. RPE scale 8-9 This is slightly slower than your 10k race target. Warm up drills of 2 x 2.5k at 4:15 with 2 mins walk between sets, then cool down. RPE scale 6-7 Sunday 13k approx in total 4:47-5:13 142-158 Steady long run. RPE scale 4-5 10
12TH JUNE: 4 WEEKS TO GOAL 7 8k approx. in total 3:50 167-171 Thursday 9k approx. in total 4:15 147-163 Friday 6k approx. in total 5:00-5:13 133-151 Sunday 14k approx in total 4:47-5:13 142-158 Can be done any day of the week. 20-30 mins of core work and functional strength exercises. This is slightly faster than 10k race pace. Warm up then 6 x1k at 3:50 with 2 mins walk recovery between sets. Cool down. RPE scale 8-9 This is slightly slower than your 10k race target. Warm up then 4 x 8 mins at 4:15 pace with 1 min walk recovery between sets. 2km cool down. Steady long run but now increasing distance. RPE scale 4-5 11
19TH JUNE: 3 WEEKS TO GOAL 8 7k approx. in total 3:50 167-171 Thursday 9k approx. in total 4:15 147-163 Friday 6k approx. in total 5:00-5:13 133-151 Sunday 14k approx in total 4:47-5:13 142-158 3k time trial option. For this s session extend the length of your cross-training workout by adding another activity to total at least 1 hour. This is slightly faster than 10k race pace. Warm up then 6 x1k at 3:50 with 2 mins walk recovery between sets. Cool down. RPE scale 8-9 Warm up then add an additional 6 x 90 second hill reps, hard up/easy back before running 6k easy. RPE scale 7-8 This is slightly slower than your 10k race target. Warm up then 4 x 10 mins at 4:15 pace with 1 min walk between sets to recover. 2k cool down. RPE scale 6-7 Steady long run but now increasing distance. RPE scale 4-5 12
26TH JUNE: 2 WEEKS TO GOAL 9 8k approx. in total 3:50 167-171 Thursday 6k approx. in total 5:00-5:13 133-151 Friday 11k approx. in total 4:15 147-163 3k time trial option week This is slightly faster than 10k race pace. Warm up then 8 x 400m at 3:50 pace with 90 secs walk recovery between sets, then cool down. RPE scale 8-9 This is slightly slower than your 10k race target. Warm up then 1 x7k at 4:15 pace. 2k cool down. RPE scale 6-7 Sunday 8k approx in total 4:47-5:13 142-158 Steady long run. RPE scale 4-5 13
3RD JULY: 1 WEEK TO GOAL WEEK DAY SESSION DISTANCE PACE HR RUNLAB COMMENTS 10 7k approx in total 3:50 167-171 Thursday Friday Can be done any day of the week. 20-30 minutes of core work and functional strength exercises. Fartlek session. Replace description with Warm up run for 2k, then 3 min hard, 2 min hard, 1 min hard with 90 secs recovery after each effort. Repeat twice after a short 2-3 minute break between sets. Complete the session with a 2k cool down RPE scale 8-9 RPE scale 4 Sunday RACE DAY 10k Target race pace 167-171 Have a great run. Stick to your plan and feel confident in your ability having completed the training. Make sure you do a warm-up jog and some run-throughs before the start. 14