Jim2's Running Page

My 1989 10k Training Program

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2/24/07

I have always employed an annual macro training cycle consisting of spring 10k and fall marathon seasons. I believe this approach optimizes progress at both distances. The strengths of each....more frequent and intense speedwork and racing of the 10k program vs. the higher mileage and longer runs of the marathon program....feeds the other, while also providing a "break" from the stresses of the other. I view it as the hard/easy training concept applied on a long-cycle basis.

 

The following is my 10k training and racing schedule from Jan-June, 1989 that resulted in my all time 10k PR and preceded my all time marathon PR in the fall of 1989. This 10k training/racing period followed a fall, 1988 marathon “season” that peaked at 62 miles/week and was followed by a 2-week R&R period over the Christmas and New Year holidays.

 

This training schedule was based on the advanced competitor’s 10k training schedule in the 1988 edition of Bob Glover’s book, “The New Competitive Runner’s Handbook”, which was considerably different than that of the more recent 1999 edition.

 

Threshold and VO2max paced training was virtually unheard of then. Speedwork was mostly based on 5-10k race paces, which, of course, approximate VO2max and LT paces.

 

Advanced fartlek workouts were a combination of what we now know as VO2max and LT training.

 

Although the schedule only included three hill repeat/fartlek workout sessions, about 80-90% of the general aerobic or easy (E) runs were run on a 2-mile loop route that was 1/3 uphill, 1/3 downhill and 1/3 flat. And many E runs were at a brisk pace in the general aerobic range. So, the program included plenty of “hillwork”.

 

My regimen included upper and lower body weight training twice/week before the Tuesday E run and after the Saturday long run. Occasionally, a third weight workout was added on Thursday.

 

Weeks 1-10 were aimed at re-establishing a base of endurance and strength. Weeks 11-14, which consisted of 10-15% lower mileage and more intense speedwork, were intended for sharpening. Weeks 15-26 were focused on racing.

 

Week 1 – 1/2 – 1/8

M – 10m E

T – 4m E

W – 7.5m E

T – 6m E

F – Off

S – 6m E

S – 5k race

Total – 36.6 miles

 

Week 2 – 1/9 – 1/15

M – 7m E

T – 4m E

W – 7m E

T – 7m E

F – Off

S – 12m E

S – Off

Total – 37 miles

 

Week 3 – 1/16 – 1/22

M – 7m – 6x880y @ 10k pace

T – 4m E

W – 7m E

T – 7m E

F – Off

S – 10m E

S – 5m race

Total – 40 miles

 

Week 4 – 1/23 – 1/29

M – 7m E

T – 4m E

W – 7m - 8x880 @ 10k pace

T – 7m E

F – Off

S – 12m E

S – 4m E

Total – 41 miles

 

Week 5 – 1/30 – 2/5

M – 7m - 3x1 mile @ 10k pace

T – 5m E

W – 8m E

T – 7m - Hill fartlek

F – 5m E

S – 12m E

S – Off

Total – 44 miles

 

Week 6 – 2/6 – 2/12

M – 7m - 4x1 mile @ 10k pace

T – 5m E

W – 8m E

T – 7m - Advanced fartlek

F – 5m E

S – 15m E

S – Off

Total – 47 miles

 

Week 7 – 2/13 – 2/19

M – 8m – 8xshort hill repeats @ 10k pace

T – 6m E

W – 8m E

T – 9m – 10x880 @ 10k pace

F – Off

S – 6m E

S – 13 miles including 10m race

Total – 50 miles

 

Week 8 – 2/20 – 2/26

M – 8m E

T – 6m E

W – 9m E

T – 8m – 4x1 mile @ 10k pace

F – 6 E

S – 15 E

S – Off

Total – 52 miles

 

Week 9 – 2/27 – 3/5

M – 8m – 8x440 @ 5k pace

T – 6m E

W – 10m E

T – 10m – Advanced fartlek

F – Off

S – 13m E

S – 5k race

Total – 50.1 miles

 

Week 10 – 3/6 – 3/12

M – 8m E

T – 6m E

W – 9m E

T – 8m – 8xshort hill repeats @ 5k pace

F – 6m E

S – 15m E

S – Off

Total – 52 miles

 

Week 11 – 3/13 – 3/19

M – 8m – 3x1 mile @ 5k pace

T – 6m E

W – 8m E

T – 6m E

F – Off

S – 10k race

S – 10m E

Total – 44.2 miles

 

Week 12 – 3/20 – 3/26

M – 8m E – 8xstrides

T – 6m E

W – 8m E

T – 7m – 6x880 @ 5k pace

F – 6m E

S – 11m E

S – Off

Total – 46 miles

 

Week 13 – 3/27 – 4/2

M – 7.5m – 6x440 @ 3k pace

T – 6m E

W – 9m E – 10xstrides

T – 8m – 5x1 mile @ 10k pace

F – Off

S – 10m E

S – 8k race

Total – 45.5 miles

 

Week 14 – 4/3 – 4/9

M – 8m E – 8xstrides

T – 6m E

W – 5m E – 10xstrides

T – 5m E

F – 13m E

S – 3m E – 10xstrides

S – Off

Total – 40 miles

 

Week 15 – 4/10 – 4/16

M – 4m E – 10xstrides

T – 4m E

W – 8m E – 6xstrides

T – 7m E

F – Off

S – Off

S – 10k race – target race – all time 10k PR on loop or out and back course.

 

Weeks 16-26

This racing phase consisted of weekly mileage of 30-40 miles, no runs longer than 10 miles, almost all training runs at easy-to-brisk general aerobic pace, sparse speedwork, strides once or twice/week, and 8 races in 11 weeks….four 10k’s, one 8k and three 5k’s.