5 & k EAL INUANCE YDNEY HABOU 10K INTEMEDIATE TAINING POGAM
Congratulations on your commitment to the eal Insurance ydney Harbour 10k. Positioned in the heart of the ydney CBD, this is one of the most scenic, flattest, fastest 10k road races in Australia. The race is ideally positioned in the middle of the year meaning that not only are running conditions usually very favorable but it serves as a perfect goal race to keep you fit through the winter months. Many will utilise this race as a practice run leading up to other goal races later on in the year, for others it s the goal run of their year. Whether this is a serious run, challenge or just for a lot of fun, we welcome you to download your desired plan which will ensure you get a lot more out of the journey towards race day. These 10 week training programs have been created by unlab founder and one of Australia s leading Marathoners, Vlad hatrov. With unlab, Vlad has trained thousands of runners to achieve their impossible and will get you fit and maximise your training potential in preparation for the eal Insurance ydney Harbour 10k. Vlad, originally from ydney, combines his experience in training clients through his on ground running groups, MYUNGOUP and UNTONG, and his intimate knowledge of the eal Insurance ydney Harbour 10k to develop these programs. The eal Insurance ydney Harbour 10k event is one of the targeted events in the unlab training calendar with weekly sessions in multiple locations targeted to helping runners of all abilities. unlab has weekly running groups you can join to help you stay motivated for those tougher running sessions in 3 main locations including ydney outh (Menai, Cronulla and utherland) ydney (CBD, Alexandria, ozelle), Newcastle (Merewether, Maitland, Lake Macquarie, Jesmond, Newcastle CBD. Levels Ensure you select the training program which is best suited to your abilities. This is noted at the top of every program. BEGINNE This program focuses on: Improving aerobic fitness and stamina Getting you into a good running routine unning training a maximum of three days a week over a 10 week program. INTEMEDIATE It is suitable for you if you have already done a 10k race or longer and are looking to improve with a goal of between 45-60 minutes. This program focuses on: Improving your aerobic fitness and overall body strength peed and endurance unning training a maximum of four days a week over a 10 week program ADVANCED This guide gives a training program for people wishing to run 10k for an organised race or just to challenge yourself. It is suitable for you if you have already completed multiple 10k races and consider yourself an advanced runner with a goal sub 45 minutes. This program focuses on: Improving your aerobic fitness and overall body strength peed and endurance unning training a maximum of 6 days a week over a 10 week program Fit to train? You should always consider seeking professional medical advice prior to commencing any training program. You need to listen to and be in turn with your body. Have a day off if you need it. It is far better to be cautious than to get an injury. Your own coach The plan is a guide only, as such the pace and heart rate data is based on an average guide for that particular level of plan, and you may need to adjust the pace and heart rate data to suit you. Your training program is like your own little coach. The best thing is that is specifies each week and beyond the type of sessions you should be doing. This means if you miss a session due to family or work commitments, you can adjust it slightly to suit you, so that overall you complete all recommended sessions. Always take into account your current fitness level and training history. tay Connected Make sure you are connected with our Facebook page because that s where you will see weekly tips shared by unlabs Vlad hatrov so that you can get the most out of the program. In week 4 and week 8, we challenge you to really step out of your comfort zone by taking on some additional activities, which are fun but will provide a further stimulus for your improvement.
unlab sessions + 3km Time Trial The unlab 3k time trials are usually in weeks 2 and weeks 9 or 10 of our running term (depending on your preferred location) and they just happen to fit in nicely with the eal Insurance ydney Harbour 10k. ather than doing this session on your own, a supervised group training environment on a track will mean you are not only motivated but will get a very true indication of your current performance. You can always take advantage of your unlab Offer of a free trial class to do one of your time trials. ee page 5 for how to get in touch and book in. unlab 3k Time Trials POGAM WEEK 1 Monday 2 May (pm) ydney CBD Tuesday 3 May (am) - Merewether Thursday 5 May (am) Merewether or utherland Thursday 5 May (pm) Newcastle Friday 6 May (am) Menai POGAM WEEK 8 Thursday 23 June (pm) Newcastle PAKUN / LEAD UP ACE 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 www. parkrun.com.au. Undertaking some lead up races or race pace efforts is important for more experienced runners. Take advantage of some of the local fun runs in your area in the lead up to the event. However, we have also put in regular time trials if you cannot race, so that you can monitor your progress as well as determine the pace you should run in your peed sessions. POGAM WEEK 9 Monday 27 June (pm) ydney CBD Thursday 30 June (am) utherland
Overall Program tructure Whilst the volumes steadily build, peaking three weeks out from the event day, the types of sessions change too. Towards the start of the program there is an emphasis on strength work by running hill repetitions for the more advanced runners. Towards the middle and later stages of the program peed and Tempo sessions are increased. Don t worry that you may never actually race 10k prior to the day; trust the experience of the training program. TYPE OF EION Use the PE cale table along with these definitions to set the pace for your runs LONG UN The aim of a long run is to improve endurance. Do at the correct intensity ideally 10-20% slower than your potential 10k pace. If you haven t done a 10k before that is OK too set this as your desired realistic target pace. You should be able to carry out a conversation running at this pace. One of the biggest mistakes you can make is running these sessions to quickly (because you felt great), that s how we want you to feel on race day BUT if you consistently do these runs too quickly, you may find yourself getting fatigued or injured. If you really do find these suggested paces just too slow, you may have to re visit if you have selected the right level of plan for you. GENEAL AEOBIC General aerobic is a standard easy/moderate effort run, slightly slower or equal in pace to long run just not as long. The aim is to enhance overall aerobic conditioning. Don t be worried if some days your run maybe a little quicker or a little slower than the suggested pace. T TEMPO The Tempo run Lactate Threshold Pace (close to 15k or Half Marathon pace, provides stimulus to improve lactate threshold pace). These runs are challenging and you can only talk in short sentences. The TEMPO part of a session should be completed on relatively flat ground. In the programs we refer to this quite a lot. Again, if you haven t done a Half Marathon before that is OK too set this as your desired realistic Half Marathon target pace. PEED EION peed sessions are short repetitions of between 600-1600m at between 3-5k pace. This provides stimulus to increase speed and lactate threshold. These sessions allow you to become a faster runner and involve a warm up and warm down based around a core running set. The key to effective speed training is to aim to have all the repetitions completed within 1-3 seconds of each other. Don t do the first rep so hard that the following reps are all slower; likewise do not take the first 1-2 reps easy then pick it up. A watch is necessary to time and monitor these sessions. GYM/COE/CO TAINING This training type features in the program as a minimum weekly, depending on your level. We suggest a routine of 20 minutes as a start. Heavy weight sessions are not suggested rather functional strength training where the body is challenged to develop even and necessary strength for distance running. This also includes a focus on good core work. We will release videos on the Facebook page during the program suggesting exercises you may like to undertake that are part of our weekly unstrong classes, otherwise discuss this with your local gym. We are extremely passionate about building this into a running program as it allows improved running form to be maintained when the body is under fatigue like in a race and it will help to reduce the chances of injury. CW ALLENGE WEEK Depending on your level you may find that there are two Challenge Weeks within your program. Within a challenge week you will have up to two challenge sessions. These challenge sessions not only give you some added ownership of your program (because you can choose the activity you do) but they provide a further training stimulus. These sessions are additional to the scheduled session for that week. You may be a little sorer or tired post this, but overall you will become a fitter faster and stronger runner.
Definitions HEAT ATE Heart rate is the single most accurate means to understand how your body is responding to exercise. You can measure your heart rate by placing your first two fingers on either side of the neck and then counting the number of beats per minute. This will give you a reading of beats per minute that your heart should reach in any given activity. This number is based on your age, gender, size and lifestyle choices. You can estimate your max heart rate using the following formula - HMax = 208- (0.7* age) (Tanaka Monahan & eals). Alternatively, there are other great options such as the TomTom park Cardio + Music GP Fitness Watch for strap free heart rate monitoring. PE CALE The PE scale is used to measure the intensity of your exercise. The PE scale runs from 0 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. 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 after a very difficult activity. PE cale unning activity Talk test % of Max Heart ate 0 Nothing at all Comfortable. Very easy run/jog Very easy, you can easily and walking. 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 51-55% with almost no effort. 4 omewhat heavy Moderately easy, you can converse 56-60% with a little more effort. 5 Heavy Long/medium long run tarting to get challenging, 61-67% conversation requires effort. 6 Difficult, conversation requires a lot of effort. 68-75% 7 Very heavy Tempo run/lactate threshold 76-80% 8 Very difficult, conversation. 81-85% requires maximum effort 9 V02 Max/race pace Full out effort, no conversation possible. 86-92% 10 Very, very heavy ace pace/race pace to win 93-100% Do you want further assistance? UNLAB OFFE egardless of whether you have decided to follow a program or not, unlab have organised a special deal for runners in ydney, ydney outh or Newcastle to come and try either a session of MYUNGOUP or unstrong for FEE. You may then decide to join us weekly for the term remainder. All unlab sessions are led by expert and professional coaches who will lead you through the challenging sessions, which are similar to the speed sessions listed in the program. These sessions are often better completed in a dynamic group environment, like at unlab. unlab sessions are held weekly in conjunction with the school term. Further information on MYUNGOUP can be found here runlab.com.au/myrungroup Further information on unstrong can be found here runlab. com.au/runstrong. You will need to register prior to attending your first unlab session by contacting info@runlab.com.au
10K INTEMEDIATE : 10 WEEK POGAM 2 MAY - 10 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 1 3k Time Trial option week. TUEDAY (5k pace) 5k Approx. in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 4 x 600m at 4:30 with W 2 min walk recovery and then cool down. PE 8-9 WEDNEDAY THUDAY 5k Approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY ATUDAY UNDAY 7k approx. in total 6:00-6:32 142.2-158.4 teady long run. PE 4-5 Note: Longer runs can be run to suit your schedule on a aturday or unday ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 9 MAY - 9 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 2 Can be done any day of the week. 20-30 min core work and functional strength exercises. TUEDAY (5k pace) 6k in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 3k time trial. If you did the 3k TT in week 1 with UNLAB, this session is to be replaced with 5 x 90 sec hard uphill (moderate gradient) easy jog back 2k warmup and 2k warm down. PE 8-9 WEDNEDAY THUDAY 5k approx. in total Comfortable 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY ATUDAY UNDAY 7k approx. in total 6:00-6:32 142.2-158.4 teady long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 16 MAY - 8 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments Can be done any day of the week. 20-30 min core work and functional strength exercises. TUEDAY (5k pace) 6k approx. in total 4:30 167.4-171 un 12 min / walk 1-2 min / run 14 min. PE 8-9 WEDNEDAY THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY AM 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed PE 3-4 ATUDAY 3 UNDAY 9k approx. in total 6:00-6:32 142.2-158.4 Increasing the length of the long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 20 JUNE - 7 WEEK TO GO This is the first Challenge week where we put in a couple of new or additional activities. WEEK Day ession Distance Pace H UNLAB Comments 4 For this Monda s session, extend the length of your cross training session by adding another activity to at least 1 hour. TUEDAY 7k approx. in total 5:00 167.4-171 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2k at 5:00 T with a 2 min walk in between sets, then cool down. PE 6-7 WEDNEDAY Do an additional 7k run/45 min cycle, spin or swim. THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 ATUDAY UNDAY 9k approx. in total 6:00-6:32 142.2-158.4 Increase the length of the long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 30 MAY - 6 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 5 Can be done any day of the week. 20-30 min core work and functional strength exercises. TUEDAY (5k pace) 7k approx. in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 5 x 600m at 4:30 with 2 min walk recovery, then cool down PE 8-9 WEDNEDAY THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY 7k approx. in total 5:00 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2k at 5:00 T with 2 min walk in between sets, then cool down. PE 6-7 ATUDAY UNDAY 10k approx. in total 6:00-6:32 142.2-158.4 teady long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 6 JUNE - 5 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 6 Can be done any day of the week. 20-30min core work and functional strength exercises. TUEDAY (5k pace) 7k in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 4 x 1k at 4:30 with 2 min walk in between, warm down. PE 8-9 WEDNEDAY THUDAY 5k approx. in total Comfortable 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY 7k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 ATUDAY UNDAY 11k approx. in total 6:00-6:32 142.2-158.4 teady long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 14 JUNE - 4 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 7 Can be done any day of the week. 20-30 min core work and functional strength exercises. TUEDAY (5k pace) 6k approx. in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 6 x 800m at 4:30 pace with 2 min walk in between, warm down. PE 8-9 WEDNEDAY THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY 7k approx. in total 5:00 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2k at 5:00 T with 2 min walk in between sets, and then cool down. PE 6-7 ATUDAY UNDAY 12k approx. intotal 6:00-6:32 142.2-158.4 Increasing the length of the long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 20 JUNE - 3 WEEK TO GO This is the second Challenge week where we put in a couple of new or additional activities. WEEK Day ession Distance Pace H UNLAB Comments 8 3k Time Trial option week. For this Monday s session extend the length of your cross training session by adding another activity to at least 1 hour. TUEDAY (5k Pace) 7k approx. in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 4 x 1k at 4:30 with 2 min walk in between, warm down. PE 8-9 WEDNEDAY Do an additional 7k run or cross training activity for up to 60 min. THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY 7k approx. in total 6:16-6:32 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 ATUDAY UNDAY 12k approx. in total 6:00-6:32 142.2-158.4 Increasing the length of the long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 27 JUNE - 2 WEEK TO GO WEEK Day ession Distance Pace H UNLAB Comments 9 3k Time Trial option week. TUEDAY (5k pace) 8k approx. in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 7 x 600m at 4:30 with 2 min walk recovery, then cool down. PE 8-9 WEDNEDAY THUDAY 5k approx. in total 6:16-6:32 133.2-151.2 Easy Pace run just stay nice and relaxed. PE 3-4 FIDAY 7k approx. in total 5:00 147.6-163.8 This is slightly slower than your 10k race target. Warmup/drills then 2 x 2k at 5:00 T with 2 min walk in between sets, then cool down. PE 6-7 ATUDAY UNDAY 10k approx. in total 6:00-6:32 142.2-158.4 teady long run. PE 4-5 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN
10K INTEMEDIATE : 10 WEEK POGAM 4 JULY - ACE WEEK WEEK Day ession Distance Pace H UNLAB Comments 10 Can be done any day of the week. 20-30 min core work and functional strength exercises. TUEDAY (5k pace) 5k in total 4:30 167.4-171 This is slightly faster than 10k race pace. Warmup/drills then 3x 1k at 4:30 with 2 min walk in between, warm down. PE 8-9 WEDNEDAY THUDAY 5k approx. in total Comfortable 133.2-151.2 Easy pace run just stay nice and relaxed. PE 3-4 FIDAY ATUDAY UNDAY (5k pace) 11k approx. in total 4:30 167.4-171 ACE DAY! Ensure you do a warmup jog of 3-4 min at least. PE 8-9 ET GYM/COE/CO TAIN GENEAL AEOBIC PEED T W TEMPO UN LONG UN ALLENGE UN UN/WALK/ UN