Strength training while following a 10k plan

[ErikF]

Strength training while following a 10k plan - progress and suggestions

I primarily run 5-10K. I expect for a 10K sub 35 this year, but my main goal is sub 34. Would you then recommend training on the sub 33 program or sub 35. My level should be at about 35:40 now.

Then on to my real issue. Since I compete in a militray sport I need some strength training as well. Primarily chin-ups, bench press and core strength. How would you include that in the program, and which days would it be preferred?
I have run about 50k a week since November, so I'm ready to start following the program to be ready for the season start in May.

As an additional info I'm 81kg and 1,74m. Quite heavy for a runner.
PB is 9:32 on 3K and 27:56 on 8K


Erik

[TheEd]

Hi Erik and welcome to the forums

let's jump straight in and get you going

in the first cycle, and particularly from Day 3 to Day 8, you should maybe in the first cycle be cautious and avoid strength training

in week 2 after Day 8 you can do the strength training whenever it suits you

in Cycle 2 you should have adapted quite well, and then slotting the strength training in during week 1 shouldn't be a problem

Day 3 is the really tough session, so you want to give yourself all the chance you can.

what are your thoughts on this

TheEd
ps.. some nice times there, particularly for your weight

[ErikF]

Thanks!

It think your suggestions are reasonable and I will follow them. Espescially in the first cycle to adapt and to be able to actually complete the different tasks of the day. I'm not planning anything more than two days of strength training, and probably a day or two with injury preventing and stretching.

Another question regarding input of other types of training.
I should have some obstacle course intervals as well. Typically these intervals consist of 6x1 min R1min and 12x 30 sec R30sec. is it an option to put in this exercises as well. thinking as a substitute for running that day.

I'm used to train alot, but not in a structured manner, so that is why I'm asking someone more familiar with this. With your running program and the inputs regarding other excersises I will probably be able to improve even further.

Thanks for the comments om my PBs. Should really try losing some weight to gains om extra seconds, but it has proved more difficult than I imagined

I'll return with an update when I have finished parts of cycle one and see how it is working out. Could take some time though, due to a cold.

Again, thanks for your help and quick response!

Erik

[TheEd]

Erik, the main focus is on day 3 to Day 8

once those days are out the way you can juggle things to sort out what training you want to do

the major aspect is to understand what the program tries to achieve and how our main intention is for the athlete to self-develop, and to understand their body better and how to get peak performance while avoiding over-training and injury

consider reading this article: Thoughts behind the Programs

http://www.time-to-run.com/theed/10k-tra...e-programs

to start with, our main focus is to get results out of as little as possible and to increase the workload whereby the body absorbs and adapts. With the progressive structure and nature of the program, the athlete is introduced to a higher workload which fits into their life structure, so that they can maintain everything as part of their lifestyle

hope this is helpful

TheEd

[ErikF]

Hi

I'm finished with my first cycle, and here are an update.

Due to snow all of my exercises have been on treadmill. On the 5x2k I ran at 6:50.
The 6x1k I ran 8x1k instead from 3:20 to 3:00. I suspect a poorly calibrated treadmill, and tht was probably the reason why I managed 8x instead of 6x.

I then ran the 5k on 17:00 which I think was my best result in this cycle.

Today I ran the race, but again on treadmill. I aimed for 28mins on 8k since this is the distance I mainly compete in. I mentally chickened out at 7,4 km, and reduced the speed and finished on 28:22. With a lighter pair of shoes and a better preparation I think I should be able to finish on 28:00 the next cycle.

I have juggled around with the different exercises. Probably did around 80 percent according to plan. A lot of the easier runs have been prioritized away for cross country skiing. Which have been a lot longer and sometimes harder than the run would be. Typically two hours and 30km. This somehow affected the last week of the cycle, since I have been more tired and not have had the energy I normally have. Hopefully spring isn't to far away, and it will be a lot easier to run outside.

Regarding strength training I have performed two exercises a week during the whole period. I feel that this works fine if I don't put them to close to the interval sessions.

As a summary I'm really satisfied with the program, and think the variation in the different sessions is good and motivating. Strength training is no problem to include. Looking forward to the next cycle, and my way towards a sub 35 10k

Erik

[ErikF]

Hi

I'm finished with my first cycle, and here are an update.

Due to snow all of my sessions have been on treadmill. On the 5x2k I ran at 6:50.
The 6x1k I ran 8x1k instead from 3:20 to 3:00. I suspect a poorly calibrated treadmill, and tht was probably the reason why I managed 8x instead of 6x. (and a speed of 3:00)

I then ran the 5k on 17:00 which I think was my best result in this cycle.

Today I ran the race, but again on treadmill. I aimed for 28mins on 8k since this is the distance I mainly compete in. I mentally chickened out at 7,4 km, and reduced the speed and finished on 28:22. With a lighter pair of shoes and a better preparation I think I should be able to finish on 28:00 the next cycle.

I have juggled around with the different exercises. Probably did around 80 percent according to plan. A lot of the easier runs have been prioritized away for cross country skiing. Which have been a lot longer and sometimes harder than the run would be. Typically two hours and 30km. This somehow affected the last week of the cycle, since I have been more tired and not have had the energy I normally have. Hopefully spring isn't to far away, and it will be a lot easier to run outside.

Regarding strength training I have performed two exercises a week during the whole period. I feel that this works fine if I don't put them to close to the interval sessions.

Since all of the sessions have been on treadmill I have just set one speed with the session goal and run. That's why the 5k is 17:00 blank. It will be interesting to perform the same outdoors when you have advantages/disadvantages due to terrain and weather.

As a summary I'm really satisfied with the program, and think the variation in the different sessions is good and motivating. Strength training is no problem to include. Looking forward to the next cycle, and my way towards a sub 35 10k

Erik

[TheEd]

great going Erik, how did you find the treadmill training? I have always thought that treadmill training would be easier and a 1% elevation was often encouraged to achieve the equivalent as to running outside, however I recently ran on the treadmill and found it so much slower than running outside, what are your thoughts?

TheEd

[ErikF]

Its easier to maintain constant speed over time (even if it feels harder than outside), and therefore very precise, controlled intervals.
But I have the same experience as you have. I think its alot harder to run as fast on a threadmill than the equivalent speed outside, and I am pretty sure I will be able to run the same distance faster outside than on a threadmill. I have assessed the threadmill vs outside performance, since I have friends with the excact opposite feeling who perform alot better at a 4x4 on threadmill than outside.So I guess motivation plays an important part in where you'll be able to perform the best!

Starting up with cycle two today due to sickness (agian, it's hard to have little ones in kindergarten!), and because of a vacation next week I'll have to improvise a bit with including cross contry skiing this cycle as well.
Planning to do the 5x2ks on threadmill and the 6x1k along a mountian road if I can find a long enough flat portion.

Luckily spring is comming, and hopefully the running possibilities will improve by the day in the months to come.

Aiming for mye first(!) 10K race in the end of april, so I plan on completing two full cycles before I hopefully reach my first goal of the season. (Never completed an official 10K)

Erik

[TheEd]

just as long as you go through the cycles, you should get improvement, and as things get better the cycles will provide even more results

achieving consistency over winter is always difficult

on we go

TheEd