VILLAIN RACING
Jackie Olson | ACSM Exercise Physiologist
Sample
Racing Plan
(INTERMEDIATE 10K PROGRAM)
"It's going to hurt...learn to embrace it, run with your heart" ~ Villain Racing
This is just an example of an individual trying to improved their 10k racing time for a much faster finish with a goal of sub-10 minute/mile pace. This program is not designed for everyone. We personally customize all training programs to fit your needs and your specific goals and training/racing history. (Please read our Disclaimer before you begin any exercise program to enhance safety)!!
WEEK 1 SAMPLE INTERMEDIATE 10K
Monday: 4 miles (@ 10:30/mile pace)| easy start the week after your off day with a gentle run to gradually adapt the body
Tuesday: 6 miles(@10:00-10:15/min/mile) moderate run at a comfortable pace
Wednesday: (3 miles faster than 10:00 speed) 0.5 mile warm up; tempo 2 miles (9:00-9:30 pace), 0.5 mile cool down
Thursday: 6 miles (@10:30/min/mile) easy run
Friday: cross train 45-60 minutes moderate pace: swimming, elliptical, bike, step mill,etc.
(anything low to non-impact)
Saturday: 7 miles (@11:00/min/mile)slow; aiming for very easy pace or a pace sustainable for longer than 1 hour
Sunday : OFF / REST DAY!
WEEK 2
Monday 4 miles (@10:30/min/mile) easy
Tuesday: 6 miles (@10:00-10:15/min/mile) moderate comfortable
Wednesday: 40-60 min.steady Hill work | 0.5 mile warm up; then go by time not distance for following set: every 1 minute increase incline 1% while maintaining pace doing so for 10 minutes. Repeat 2-3x. Cool down easy 0.5 miles
Thursday: 6 miles easy
Friday: cross train 45-60 minutes moderate pace: swimming, elliptical, bike, step mill,etc.
(anything low to non-impact)
Saturday: 8 miles (@11:00/min/mile)slow; aiming for very easy pace or a pace sustainable for longer than 1 hour
Sunday : OFF / REST DAY!
WEEK 3
Monday: 4 miles (@10:30/min/mile) easy run
Tuesday: 6 miles(@10:30/min/mile) easy
Wednesday: 40-60 min total time including: 0.5 mile warm up easy pace; then go by time not distance for following set: 2 minutes hold fast pace (example 9:00min/mile), 1 minute recover (@10:00min/mile); alternate pattern as long as possible for up to 30 minutes; Cool down easy 0.5 miles
Thursday: 6 miles (@10:30/min/mile) gentle recovery run
Friday: cross train 45-60 minutes moderate pace: swimming, elliptical, bike, step mill,etc.
(anything low to non-impact)
Saturday: 9 miles (@11:00/min/mile)slow; aiming for very easy pace or a pace sustainable for longer than 1 hour
Sunday : OFF / REST DAY!
WEEK 4
Monday: 4 miles(@10:30/min/mile) easy shakeout run
Tuesday: 6 miles (@10:30/min/mile) easy
Wednesday : 40-60 min. total time including: warm up 5-10 minutes easy; hold 10k pace or faster for 20 minutes; (goal of 9:30min/mile pace) then easy 5-10 minutes cool down.
Thursday: 4 miles very easy pace
Friday: cross train 45-60 minutes moderate pace: swimming, elliptical, bike, step mill,etc.
(anything low to non-impact)
Saturday: 5 miles (@11:00/min/mile)slow; aiming for very easy pace or a pace sustainable for longer than 1 hour (this is a mileage reduction; be sure to reduce weekly mileage every 3-5 weeks to help promote recovery and adaptation.
Sunday : OFF / REST DAY!