10K RACE TRAINING PROGRAM

 

2010 Program

 

This program is for anyone who jogs a little and wishes to take on the challenge of running (and finishing...) the SSQ Quebec City Marathon’s 10K Race on August 29, 2010.

It is a 13 weeks program which will allow you to progress slowly.

 

Week

Date

Sun

Mon

Tue

Wed

Thu

Fri

Sat

13

May 30

4 x (1'R +1'W)
15 min
4 x (1'R +1'W)

rest

rest

3 x (2'R +1'W)
5 min
3 x (2'R +1'W)

4 x (1'R +1'W)
15 min
4 x (1'R +1'W)

rest

rest

12

June 6
DR *

5 x (1'R +1'W)
15 min
5 x (1'R +1'W)

rest

rest

4 x (2'R +1'W)
5 min
4 x (2'R +1'W)

5 x (1'R +1'W)
15 min
5 x (1'R +1'W)

rest

rest

11

June 13

5 x (1'R +1'W)
15 min
5 x (1'R +1'W)

rest

rest

4 x (2'R +1'W)
5 min
4 x (2'R +1'W)

5 x (1'R +1'W)
15 min
5 x (1'R +1'W)

rest

rest

10

June 20

5 x (1'R +1'W)
20 min
5 x (1'R +1'W)

5 x (4' R +1' W)

rest

2 x (3'R +1'W)
10 min
2 x (3'R +1'W)

5 x (1'R +1'W) 
20 min
5 x (1'R +1'W)

rest

rest

9

June 27

5 x (1'R +1'W)
20 min
5 x (1'R +1'W)

rest

rest

2 x (3'C +1'W)
10 min
2 x (3'R +1'W)

5 x (1'R +1'W)
20 min
5 x (1'R +1'W)

rest

rest

8

July 4

5 x (1'R +1'W)
25 min
5 x (1'R +1'W)

5 x (5' R +1' W)

rest

2 x (3'R +1'W)
10 min
2 x (3'R +1'W)

5 x (1'R +1'W)
25 min
5 x (1'R +1'W)

rest

rest

7

July 11

5 x (1'R +1'W)
25 min
5 x (1'R +1'W)

rest

rest

2 x (4'R +1'W)
15 min
2 x (4'R +1'W)

5 x (1'R +1'W)
25 min
5 x (1'R +1'W)

rest

rest

6

July 18

5 x (1'R +1'W)
30 min
5 x (1'R +1'W)

5 x (6' R +1' W)

rest

2 x (4'R +1'W)
15 min
2 x (4'R +1'W)

5 x (1'R +1'W)
30 min
5 x (1'R +1'W)

rest

rest

5

July 25

5 x (1'R +1'W)
30 min
5 x (1'R +1'W)

rest

rest

2 x (4'R +1'W)
15 min
2 x (4'R +1'W)

5 x (1'R +1'W)
30 min
5 x (1'R +1'W)

rest

rest

4

August 1

5 x (1'R +1'W)
35 min
5 x (1'R +1'W)

5 x (7' R +1' W)

rest

2 x (5'R +1'W)
20 min
2 x (5'R +1'W)

5 x (1'R +1'W)
35 min
5 x (1'R +1'W)

rest

rest

3

August 8

5 x (1'R +1'W)
35 min
5 x (1'R +1'W)

rest

rest

5 km

5 x (1'R +1'W)
35 min
5 x (1'R +1'W)

rest

rest

2

August 15

5 x (1'R +1'W)
40 min
5 x (1'R +1'W)

5 x (8' R +1'W)

rest

2 x (6'R +1'W)
25 min
2 x (6'R +1'W)

5 x (1'R +1'W)
40 min
5 x (1'R +1'W)

rest

rest

1

August 22

5 x (1'R +1'W)
40 min
5 x (1'R +1'W)

rest

rest

1 x (8'R +1'W)
25 min
1 x (8'R +1'W)

5 x (1'R +1'W)
40 min
5 x (1'R +1'W)

rest

rest

 

August 29, 2010

SSQ Quebec City Marathon's 10K Race

 

 

* June 6th: For those already in training, it is suggested to take part in an event, like the Quebec City Descente Royale, to run either a 10K or 5K. In doing so, you will test your fitness level and see where you training is at.

 

How to train

 

Objective

·         Adapt yourself to progressively run longer.

·         Get to know your capacity and push your limits.

·         Know what to expect during the race.

 

How it works

SUNDAY AND THURSDAY

MONDAY

WEDNESDAY

Continuous training (slow jog) with a few walking breaks of one minute after every 10 minutes of jogging if necessary, is recommended.

Each run should be preceded and followed by this sequence : 5 x (1'R + 1'W), which means Running for 1 minute and Walking for 1 minute, repeated 5 times.

Every other week, interval work is recommended.

Example: 5 x (3'R + 1'W), which means Running for 3 minute and Walking for 1 minute, repeated 5 times.

Rest the other week.

Every Wednesday, continuous training (slow jog) without walking pause, is recommended.

Each run should be preceded and followed by this sequence : 5 x (1'R + 1'W), which means Running for 1 minute and Walking for 1 minute, repeated 5 times.

 

Tips

  • Take every opportunity you have to run.
  • Plan your training long before or after meals.
  • Avoid sunny period (too hot).
  • Always drink before, during and after training.
  • Avoid finishing your training with excess fatigue.
  • Run slower or shorter distance.
  • Vary your routes.
  • Run with others. It motivates and is more fun.
  • Invest in a good pair of running shoes.

 

If you need more information on this program or if you would like to
participate to one of Running Room Clinics, contact:

1049 avenue Cartier
Quebec City, Quebec
G1R 2S3

Phone: (418) 522-2345
Fax: (418) 522-0660

Store Hours:
Mon - Fri: 9:30 am - 9:00 pm
Sat: 9:30 am - 6:00 pm
Sun: 8:30 am - 5:00 pm
E-mail: villedequebec@runningroom.com

Running Room Club: Wed: 6:00 pm & Sun: 8:30 am