tasmanian running festival · 2017-04-21 · targeting in the training session. long steady run the...

B&E LAUNCESTON TENBEGINNERS TRAINING PROGRAM

CONGRATULATIONS ON YOUR COMMITMENT TO THE B&E LAUNCESTON TEN. This race is Australia’s fastest 10k and attracts

some of Australia’s elite racing talent. The

race will take place on Sunday 18 June which

will help runners achieve a goal and maintain

their fitness during the winter months.

Whether you’re looking for a serious personal

best or for a great run with lots of good

company, our beginners training program will

ensure you’re perfectly prepared to get the

most out of yourself and the race.

TASMANIANRUNNING FESTIVAL

more than just �ne printers.


BEGINNERS PROGRAM OVERVIEWThis 8 week training program is suitable for those who can already complete a 5k run or walk in 40 minutes. It has been designed by one of Australia’s best marathon runners, Vlad Shatrov. Through his on ground running groups, Runlab, Myrungroup and Runstrong, Vlad has trained thousands of runners to achieve their impossible. View more on Vlad here.

This program will help participants: • Improve cardiovascular fitness and stamina• Get into a good running routine

• Train for a maximum of 3 days a week for 8 weeks

BEFORE YOU STARTHave 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 Launceston Ten Facebook page 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.

Seek support

If you need more encouragement or support and think you would benefit from training in a group environment, consider joining a local running group or participate in Parkrun.

Trust the training

The training program builds gradually over an 8 week period. Towards the middle and later stages, speed and tempo sessions are increased to build your confidence and running ability. Don’t worry if you find yourself at the start of the Launceston Ten never having actually raced that distance before. Trust the experience of the training program – you’ll be ready!

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 pace that allows you to carry out a conversation. If you know your potential race pace, then aim at running about 10 to 20 percent slower. One of the biggest mistakes beginners 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!

Time trial

Time trials are a chance to measure your current level of performance against the clock. In this program the distance will be separated into a warm-up (WU), main set (MS) and cool-down (CD). Example: 3k WU/ 4k MS/ 3k CD

Gym/core/cross-training

Depending on your fitness levels, we recommend a minimum weekly cross-training session, starting with a routine of about 30 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 Session

There is a ‘challenge week’ in this program. This includes 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.

02

TYPES OF TRAININGBelow is an explanation of the different types of training you’ll be doing during the next 8 weeks.

http://runlab.com.au/team/

https://www.facebook.com/LauncestonTenFunRunWalk/

http://www.parkrun.com.au/


GUIDELINES

Distance

The distance stated within the programs is the approximate distance to be completed within the entire session. Use this as a guide with more advanced runners able to increase the distance completed as compared to that scheduled.

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.

03

RPE SCALE RUNNING ACTIVITY TALK TEST % OF MAX HR

0 Nothing at allComfortable. 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 ModerateGeneral aerobic/recovery

runVery easy, you can converse with almost no

effort.51-55%

4 Somewhat HeavyModerately easy, you can converse with a little

more effort.56-60%

5 Heavy Long/medium-long runStarting 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%

8Very 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

10K BEGINNER | 8 WEEK PROGRAM24TH APRIL: 8 WEEKS TO GOAL

WEEK DAY SESSION DISTANCE PACE HR RUNLAB COMMENTS

MondayLook to do a session that is not running-related.

If possible, incorporate 30 mins of core exercises weekly.

Tuesday 3k approx. in total Comfortable 40-50% HRMRun 12 min/walk 1-2 min/run 14 mins.

RPE scale 2-3

Wednesday Active recovery/Rest day

Thursday 3k approx. in total Moderate 51-60% HRMEasy pace run, just stay nice and relaxed.

RPE scale 3-4

Friday Active recovery/Rest day

Saturday Active recovery/Rest day

Sunday 5k approx. in total Comfortable 40-50% HRMRun 14 min/walk 1-2 min/run 18 min.

RPE scale 2-3

REST

GYM/CORE/CROSS TRAIN

GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY

1


05

1ST MAY: 7 WEEKS TO GOAL


Monday 30 minutes of functional strength training.

Tuesday 4k approx. in total Comfortable 40-50% HRMRun 14 min/walk 1-2 min/run 16 min.

RPE scale 2-3



RPE scale 3-4




RPE scale 2-4

2

10K BEGINNER | 8 WEEK PROGRAM

REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


06

8TH MAY: 6 WEEKS TO GOAL




RPE scale 2-3



RPE scale 3-4




RPE scale 2-4

3


REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


07


4




Tuesday 5k approx. in total Challenging 61-80% HRMThis is slightly slower than your 10k race target.

Warm up then run for 1 min on, 1 min off at 7 min/k for 30 minutes, then cool down. RPE scale 5-6



RPE scale 3-4


Saturday 3k Time trial 2K WU/3k MS/ 1k CD

This is a benchmark 3k. Ideally look to attend an event such as Parkrun where regular 5k runs are undertaken. Look to use the first 2k for the warm

up then try to run /walk the remaining 3k then cool down for 1k. If you are looking to train alone choose

a repeatable route. Be sure to record your 3k time so you can look to measure yourself in future time trials.


RPE scale 2-4

REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


08

22ND MAY: 4 WEEKS TO GOAL



Monday Active recovery/Rest day


RPE scale 2-3

Wednesday 30 minutes of functional strength training

Thursday Active recovery/Rest day

Friday 4k approx. in total Moderate 51-60% HRMEasy pace run, just stay nice and relaxed.

RPE scale 3-4



RPE scale 2-4

5REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


09


6






Wednesday 4k approx. in total Moderate 51-60% HRMAdd in an additional run this week OR complete an

additional strength training session. RPE scale 5-6


RPE scale 3-4


Saturday 3k Time trial 2K WU/3k MS/ 2k CD

This is a benchmark 3k. Ideally look to attend an event such as Parkrun where regular 5k runs are undertaken. Look to use the first 2k for the warm

up then try to run /walk the remaining 3k then cool down for 1k. If you are looking to train alone choose

a repeatable route. Be sure to record your 3k time so you can look to measure yourself in future time trials.

Sunday 6k approx. in total Comfortable 40-50% HRMSteady long run but building up the length of

this run now. RPE scale 2-4

REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


10

5TH JUNE: 2 WEEKS TO GOAL

7








RPE scale 3-4



Sunday 6k approx. in total Comfortable 40-50% HRM Steady long run. RPE scale 2-4

REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY


11

12TH JUNE: 1 WEEK TO GOAL




Tuesday 5k approx. in total Challenging 61-80% HRMThis is slightly slower than your 10k race target. Warm up then 1 min on, 1 min off at 7 min/k for 28 minutes,

then cool down. RPE scale 5-6


Thursday Active recovery/Rest day

Friday 3k approx. in total Moderate 51-60% HRMEasy pace run with up to 4 x 30 seconds fast

effort with a 60 second walk break. Session can be completed Friday or Saturday to suit.


Sunday RACE DAY 10k Target race pace

Have a great run. Stick to your plan, feel confident in your ability having completed the training. Make sure you do a warm up jog and some

run throughs before the race.

8REST


GENERAL AEROBIC

TEMPO RUN

RUN/WALK/RUN

LONG/MEDIUM-LONG

CHALLENGE ACTIVITY

tasmanian running festival · 2017-04-21 · targeting in the training session. long steady run the...

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