Run 10k

10k Race Training Program Santa Monica-Venice Christmas Run Event Date: December 10, 2011

This training program is a 8 week program designed to prepare the intermediate runner for a 10K fun run. The program contains rest days, stretching/relaxation/yoga days, core and strength training days, cross training days and easy, long and speed work run days. This is a structured plan designed to buildyour aerobic base as well as endurance and speed. If you have a heart rate monitor and know your training zones, we suggest you use these zones The rest days are very important and should not be overlooked. These are the days your muscles have to recover and heal. Tempo Runs: Tempo running is crucial to racing success because it trains your body to sustain speed over distance. It involves runningat a slightly faster pace than you would normally for the race. Long/Easy Runs: These runs should be done at pace that is fairly easy and comfortable. You should always be able to carry on a conversation. If you are breathing so hard that you cannot or are having trouble talking, slow down - you are running too hard. Don't be afraid to run/jog and walk. Interval / Speed Training: Speed trainingis short to medium length repeats that are run at faster paces. The goal is to improve your overall speed and ability to maintain a good pace over a long distance. Make sure to include half mile to 1 mile warm up. Recovery should be :45 sec between each 400 meters and 1:00 min between 800 meters. TRAINING ZONES: All TRIFIT training programs are based on periodization and heart rate training. Insideeach heart rate zone, there are different physiological changes which occur as the result of spending training time "in the zone". Heart rate training will work for anyone, but it is not a one-size fits all. Heart rate zones are highly individualized and will vary significantly from person to person. The minimum information needed to establish your zones is your resting and threshold heart rates.From here, we can use generalized formulas to establish your zones. Ideally however, these zones are configured based on metabolic and/or lactate testing. These tests will provide the state-of-the-art data needed to accurately determine your zones and measure your training and fitness progression. We suggest every athlete train with a heart rate monitor. Knowing your zones and being able toaccurately train within them is important to improving fitness and performance. Below is a description of each zone, its significance and how it relates to your training program
ZONE 1: ACTIVE RECOVERY/WARM UP/COOL DOWN: Lower intensity heart rate training zone used to enable your body to become more efficient by increasing the percentage of fat used as energy. This type of training improves the bodys circulatory characteristics in the muscles which helps rid the muscle of waste product buildup (lactate). Furthermore, capillary and mitochondrial density will increase. One of the major, often overlooked benefits of Zone 1 Training is that it gives you the opportunity to focus on breathing, body alignment and technique, and you can use this zone as a means to recover after a demanding workout.ZONE 2: ENDURANCE DISTANCE: Low to moderate intensity heart rate zone used to enhance cardiovascular strength, fitness and endurance. The size and number of mitochondria and capillaries increase thus enhancing the body s ability to consume oxygen. The body s ability to utilize fat for energy while sparing muscle glycogen increases, as a result cardiovascular efficiency is enhanced. Weight loss ismaximized as you can train in this zone comfortably for an extended period of time. ZONE 3: STEADY STATE-TEMPO: Moderate to higher intensity heart rate training zone used to improve aerobic conditioning while introducing an anaerobic component. Lactic acid is produced here, but not in sufficient quantities so as to affect performance. By teaching the body to tolerate lactic acid, anaerobic...