To enjoy success in 10-K races, you need to do more training than that suggested in our training program for novice runners. You not only need to run more miles, but you need to run more of those miles fast!

Fred Wilt, the 1948 and 1952 Olympian, who coached me to some of my best times, felt that the route to success in the 10-K required runners to do at least some speedwork. He wrote: "For top results in the 10,000 meters, training should be about the same for both road and track. But road runners often do not put in sufficient high-speed, anaerobic training. Specifically, they do not do enough repetitions at a speed equal to, or slightly faster than, the best average time they expect to run in competition." Wilt believed this type of running should be done once or twice a week.

He also believed in daily sprints: three to six flat-out 50- to 100-meter dashes done at the end of the warm-up before the major part of the workout.

"Most good road runners put in sufficient mileage to race 10,000 meters," said Wilt. "The only problem is that they should carefully monitor the quality (speed) of their running if they want to produce their best results." He felt that correct 10-K training should include about 80% aerobic (easy running) and 20% anaerobic (fast running) running. An infinite number of training variations are possible utilizing this 80/20 ratio.

No ideal method of training exists. Training is the same for males as for females. Whether you train on the road, on a track or on trails probably doesn't matter. Most important for success in improving your 10-K times is that you mix intensity and volume. Proper rest also is important--particularly before you race.

The following chart offers guidelines for 10-K runners. You can place yourself by category depending on your best times for the mile or 10,000 meters (rows 1 & 2). Row 3 offers the approximate pace at which you run 10-K races. Rows 4 & 5 suggest how many miles to train a week and the length of your longest workout. Row 6 advises how many speed sessions to run weekly. Rows 7 & 8 tell you how fast to run 400s in either fast or slow workouts.

                    Novice	Intermediate-I   Intermediate-II   Expert	
 
Best time: 10-K     49:30        43:30           37:00             31:00
 
Best time: Mile      6:38         5:48            5:04              4:16
 
Pace: 10-K           8:00         7:00            6:00              5:00
 
Weekly miles          20           30              45                80
 
Longest workout      6-8          8-10           10-14             14-20
 
Speed sessions     1 weekly    1-2 weekly       2 weekly          3 weekly
   
Fast speed:  400     1:40         1:27            1:16              1:04
 
Slow speed: 400      2:00         1:40            1:30              1:15
 

With the above chart as your guideline, here are some workout patterns for runners at four different levels of ability.

DEFINITION OF TERMS: The term "jog" refers to a slow pace, about 50-65% of your maximum. "Easy" is somewhat faster, a conversational pace, about 65-75% of your maximum. The terms "fast" and "slow" refer to times for the 400 interval workouts, as shown above. Fartlek is a form of training usually run on trails, alternating easy and fast running at various distances, what the Swedes call "speedplay."

Workout Pattern for Novices
 
Sunday:		4 miles easy
Monday:		No running
Tuesday:        1 mile warm-up (jog)
                8 x 400 (slow), walking between 400s
                1 mile cool-down (jog)
Wednesday:      4 miles easy
Thursday:       1 mile warm-up (jog)
                3 x 400 (fast), walking between 400s
                1 mile cool-down (jog)
Friday:         4 miles easy
Saturday:       2 miles jog
 
Workout Pattern for Intermediate--I
 
Sunday:		10 miles easy
Monday:	        2 miles jog
Tuesday:        1 mile warm-up (jog)
                10 x 400 (slow), walking between 400s
                1 mile cool-down (jog)
Wednesday:      4 miles easy
Thursday:       30-minutes fartlek 
Friday:         4 miles easy
Saturday:       2 miles easy
 
Workout Pattern for Intermediate--II
 
Sunday:	        14 miles easy
Monday:	        4 miles jog
Tuesday:        1 mile warm-up (jog)
                12 x 400 (slow), jog between 400s
                1 mile cool-down (jog)
Wednesday:      6 miles easy
Thursday:       1 mile warm-up (jog)
                4 x 400 (fast), walking between 400s
                1 mile cool-down (jog)
Friday:         9 miles easy
Saturday:       4 miles easy
 
Workout Pattern for Experts
 
Sunday:	        20 miles easy
Monday:	        10 miles easy
Tuesday:        3 miles warm-up (jog)
                16 x 400 (slow), jog between 400s
                2 miles cool-down (jog)
Wednesday:      12 miles easy
Thursday:       3 miles warm-up (jog)
                4-5 x 400 (fast), walking between 400s
                2 miles cool-down (jog)
Friday:         9 miles easy
Saturday:       60 minutes fartlek
 

PROGRESSION: The above schedules offer you a training pattern only. You probably don't want to repeat the same workouts week after week after week. Consider the above training weeks, thus, something to shoot for at the peak of your season, what you want to be doing before your most important 10-K race.

You may want to begin your training at one or two levels below your peak level and work toward that goal. For example, novice runners can begin with the schedules offered for first-time runners, then progress to the novice schedule, above. Intermediate runners can begin with the novice schedule, then progress. Expert runners can begin at the intermediate level before seeking peak training and performance. Be flexible with your training and don't be afraid to take extra rest days or rest weeks.

For more information on training, you might want to buy a copy of my book: "Run Fast: How to Train for a 5-K or 10-K Race." For an autographed copy, send $18.00 (includes postage and handling) to:

Roadrunner Press
Box 1034
Michigan City, IN 46361-1034.

Copyright © 1996 by Hal Higdon. All rights reserved.