I am in year 12 in Australia and am studying PDHPE. I am designing a training session for a 5K and 10K distance runner for one day in pre-season, in-season and post-season. Can you assist me?
Phillipa Simmons
SimmonsP@student.krb.nsw.edu.au
5K and 10K One Day Training Plan
Moderator: George Payan
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George Payan
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5K and 10K One Day Training Plan
Last edited by George Payan on Sat Aug 09, 2003 8:33 pm, edited 1 time in total.
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George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
5K and 10K One Day Training Plan
Phillipa:
A 5K pre-season one day training plan for a high school athlete:
Period: Preparation period
Phase: General preparation
A long run: 12.5 miles at general conditioning pace and 65-75% maximum heart rate. The purpose of the long run is depletion of glycogen.
A 5K in-season one day training plan:
Period: Competition period
Phase: Pre-competitive
Repeat 200's: 16 to 20 at 1500 meter speed and 90-100% maximum heart rate.
For example: For a 4:28 miler the repeats would be 33 seconds. The purpose of the repeats is anaerobic power.
A 5K post-season one day training plan:
Period: Rest period
Recovery runs: 20 to 45 minutes at 50-65% of maximum heart rate.
A 10K pre-season one day training plan for a post high school athlete:
Period: Preparation period
Phase: General preparation
Repeat 400's uphill at 3K pace and 90-97% maximum heart rate. The purpose is anaerobic power running.
A 10K in-season one day training plan:
Period: Competition period
Phase: Pre-competitive
Repeat miles. The purpose is maximum Vo2 running.
A 10K post-season one day training plan:
Period: Rest period
Recovery runs: 30 to 90 minutes at 65-75% of maximum heart rate.
Coach Payan
www.CoachesEducation.com
A 5K pre-season one day training plan for a high school athlete:
Period: Preparation period
Phase: General preparation
A long run: 12.5 miles at general conditioning pace and 65-75% maximum heart rate. The purpose of the long run is depletion of glycogen.
A 5K in-season one day training plan:
Period: Competition period
Phase: Pre-competitive
Repeat 200's: 16 to 20 at 1500 meter speed and 90-100% maximum heart rate.
For example: For a 4:28 miler the repeats would be 33 seconds. The purpose of the repeats is anaerobic power.
A 5K post-season one day training plan:
Period: Rest period
Recovery runs: 20 to 45 minutes at 50-65% of maximum heart rate.
A 10K pre-season one day training plan for a post high school athlete:
Period: Preparation period
Phase: General preparation
Repeat 400's uphill at 3K pace and 90-97% maximum heart rate. The purpose is anaerobic power running.
A 10K in-season one day training plan:
Period: Competition period
Phase: Pre-competitive
Repeat miles. The purpose is maximum Vo2 running.
A 10K post-season one day training plan:
Period: Rest period
Recovery runs: 30 to 90 minutes at 65-75% of maximum heart rate.
Coach Payan
www.CoachesEducation.com