This plan systematically develops your optimal ability to sustain top pace over the 10k distance with all the elements of Lydiard training – endurance, strength, pace, and speed. Steady state runs, intervals and speedwork specifically geared to your level of running enable you to engage your top gear and keep it there for 6 miles. This plan does not forget the last 0.2 miles. You will have enough juice left in your tank to sprint home for your best 10K ever!
Plan length: 12-24 weeks. Choose your start date and race date - the plan adjusts automatically.
Fitness level: All fitness levels, from the couch potato to the seasoned runner.
Days of training: Select 4, 5, 6 or 7 days a week training.
Training outline (12-24 weeks):
- Phase 1: Base – progressive aerobic conditioning from your current fitness level (5-10 weeks)
- Phase 2: Hill Leg-Strengthening – preparing for faster work (2-4 weeks)
- Phase 3: Anaerobic Conditioning – working on form, efficiency, oxygen debt and pace (2-4 weeks)
- Phase 4: Coordination – specific workouts to sharpen you for 10K (2-4 weeks)
- Phase 5: Taper - cutting back the workload with shorter faster feel-good workouts (1-2 weeks)
Optional Programs: Ride the Peak with Race-Week / Non-Race-Week add-on plan for a continued racing season.
Balancing Act:
In the early 1980s, New Zealand's Rod Dixon, as the Olympic 1500m bronze medalist, came to the US and dominated the road racing circuit over the distances of 10k-10 miles. As a young middle distance runner, he would go up and down the trail and run 2-3 hours at leisurely pace during his Conditioning Phase. To run 10k successfully, it's not just the ability to run over an hour or so that counts. That alone won't cut it. This is the beauty of Lydiard training; you will build each and every energy system in blocks, like a Pyramid building from the base up. With such a sound preparation, Dixon went on and won New York City marathon in 1983 in one of the most dramatic fashions in history of the Five Borough marathon. While preparing for marathoning, Dixon also posted a sub-4 minute mile; all because of this Balancing Act.
All in the Good Time:
For a successful 10k, you need to train both like a marathon runner as well as a miler. Lydiard Running Wizard 10k Training Program would guide you to do just that in the most effective way. There's the right time to work on endurance; there's the right time to sharpen up. And there's the right time to put them all together. Lydiard Running Wizard 10k Training Program would lead you through, without guesswork, in the most suitable way for you based on your personal information.