Goal Setting
If you are training for the 5K or 10K, you have to set your goal to finish the distance without pain, to run for a certain time or to beat the competition. This program is designed to accomplish any or all of the above. Training for the 5K or 10K is more than just running around Town Lake three times a week. We are going to make running and walking fun by giving you a variety of workouts that will maximize your potential given the amount of time you have to prepare. If you continue this type of training all year, how fast or far you go is only limited by your willingness to train.
Intervals are vital to a running or walking program. There are two types of interval workouts: date pace and goal pace. Date pace is the pace you can aerobically sustain now for your goal distance; goal pace is the pace you hope to attain in the future. The difference between these two paces depends on how much time you have to reach your goal. You can’t work miracles. It takes consistent training over a long period of time to make large improvements.
Date pace is running hard, but staying aerobic. This means the aerobic energy system, which is painless, is adequate; it is a pace that could be sustained and repeated. The amount of work at date pace depends on your race distance. For the 10K, it is important to do three miles of intervals at your date pace once a week. The rest between intervals is usually one or two minutes. The length of the interval is usually one-fourth of a mile to a mile. Date pace workouts don’t take as much mental energy and don’t break down the body as much, so they can be done more often.
Goal pace, on the other hand, is more strenuous and cannot be sustained for long in the beginning of your program. This type of workout is bound to be anaerobic, which means the anaerobic system can’t produce the amount of energy needed and leaves you feeling uncomfortable. Your goal pace should be specific to the 10K. When you first attempt goal pace, you will need to keep the repeats short enough to keep the pace. Longer rest is necessary with increased intensity. If you can’t sustain the pace for a one-fourth of a mile four to six times, the pace is too fast.
If you are trying to beat the distance, you will need one date pace workout a week. If you want to beat the clock, you will need to add a goal pace workout, as well. If you hope to beat your competition, you will need to do two goal pace workouts and one date pace workout per week.
For this program, rotate these two types of workouts with over-distance, steady states, hilly and recovery runs or walks. We will describe these other
It Takes All Kinds
Variety is the spice of life and the key to running success. Too many people run three miles three times a week. If this describes your running program, you are missing out on the finer points of running. There are different types of running workouts that will keep your running interesting and fun if you add them to your schedule. If you run at different paces, distances and elevations, you will use your muscles in different ways. Everyone talks about cross training; if you vary your running workouts, you will be cross training. When you begin these new workouts, you will feel like a new runner.
There are many types of workouts, but the main ones are hill repeats, over-distance, intervals (date pace and goal pace), steady state, technique and form drills. Each of these helps you become a better runner. While many runners are only concerned with their mileage, adding quality and maintenance workouts to your schedule will give you the balance you need to keep progressing and reduce your chance of injury and burnout.
Many runners avoid hills. I say charge them. Find your most feared hill and run up it three to five times. Running uphill places you on your forefoot; works your hamstrings, butt and calves; and increases your vertical lift, which lengthens your stride. Be sure to listen to your lungs to avoid hurting your legs. The dangerous part of running on hills is the stress on the back of the heel and lower legs. Hill repeats are considered resistance training. When you start running on hills, only do a few of them and do them slowly. A proper hill workout consists of an easy warm-up, some light stretching, a run up the hill and a jog or walk down the hill. You should do two hill workouts a month; one workout should be at long, gradual hills and the other at short, steep hills.
Over-distance builds endurance. In this program, over-distance is eight to 10 miles. By running further than your race distance, you will have a mental and physical edge. Over-distance runs shouldn’t be fast; they should be easy and relaxed. We will gradually increase your long run, so don’t worry. It may seem overwhelming now, but it will be easily done in four to six weeks. When getting ready for an over-distance run, you will need to rest extra for a couple days before and after the run. By doing this, you will be strong when you start the run and have time to recover after the run. This keeps you from increasing your overall mileage too much.
Intervals are necessary to introduce faster pace training into your program. We discussed last week the difference between goal pace and date pace. You need to “push the pace” to help you relax at your goal pace.
Steady-state runs are simply two to three miles at your best effort (date pace). This prepares you for the reality of race day and gives you a good idea of what pace is realistic for the Cap 10. Your steady-state runs will be come more frequent and faster as the race approaches. This run isn’t long, but it will feel long. This is the run where you do everything wrong; you go out too fast, feel uncomfortable and try to sustain it. You will be very happy to finish and very proud of yourself for enduring.
Technique and form drills are your preventative medicines. Like any sport, there is technique involved. These drills will get you on your toes and strengthen your lower legs and feet. You need to practice your technique and form to improve them. I highly recommend a visit to our Technique class on Tuesday and Thursday evenings at 5:45 p.m. at our Town Lake location. Strides are running the length of a football field four to six times at a quality pace (not a sprint). Strides help your muscles and joints become able to handle a faster pace. Drills consist of lateral slides, over-and-unders, butt kicks, skips, quick feet and backwards runs. These are hard to do unless you are coached through them.
Your running schedule should have a good balance of the aforementioned runs, as well as nice, relaxing, recovery runs. Advanced runners will be able to do these types of workouts in a one-week rotation, while others will do them on a monthly cycle, depending on fitness, history and goals. Since these workouts are new to most runners, it is very important understand them before you start them.
To Eat Or Not To Eat
As I think back through all the workouts and races I have run, the one thing that has ruined a potentially great run was what I ate before the run. This is not about nutrition, but about when to eat and drink. As you get more experienced in running and walking, you will start becoming your own expert on what works for you. I am not going to tell you what to eat, just when to eat. Every once in a while I still give in to those last-minute hunger pains and eat something too close to a workout, and I always regret it. You want to run on an empty stomach because your body can only use what is already digested and stored in your muscles, liver and blood. Any food in your stomach is only going to compete for blood for digestion and leave you feeling horrible.
When you are digesting food, your blood supply is in great demand. If you are digesting food when it is time to exercise, the competition for blood is between the internal organs and your muscles. If you exercise on a full stomach, your digestive process will suffer, and your performance will suffer. The worst part of it is how uncomfortable it makes you feel. You will have side aches and feel dead legged, light headed and sick to your stomach. Does this sound like a good way to train? To avoid this, I recommend not eating within three hours of exercise. By the time you start feeling hungry, it will be time to run, and the hunger pains will go away when you are running. It is okay to drink within an hour of your run; the drinking can help keep the hunger pains away.
You will find that certain foods are best eaten after a workout rather than before. Heavy and rich foods are hard to digest and are better to eat after the run. It is important to eat simple foods like fruits, breads and cereals prior to running. Eat your big meals after you run or walk as a reward. If you work out in the morning, have a good meal the night before. If you run at lunch, eat a simple breakfast and avoid meats and greasy foods. If you run in the evening, eat a good breakfast and a light lunch.
Drinking has some of the same rules. Your goal should be to stay hydrated all day long. Drink all day so you don’t have to tank up when you go running. You can get a bad side stitch from having fluids sloshing around in your stomach, and they won’t absorb in time to help on a run under an hour. When you are done with your run, start drinking right away. This is the best time to hydrate.
Most 5K and 10K runs are in the morning, so it is important to run in the morning when you can. This will give you a chance to determine what foods you prefer the night before. Eat a big meal at night so you can limit what you eat in the morning before you run. Most people like a little something in their stomach in the morning, but avoid overeating. If you feel you need to eat in the morning before you run, get up early. People have different tolerances to an empty stomach, so you need to experiment with this for yourself. Eat whatever you want afterwards.
