Further information to make a success out of your 10k training programs.
The Build Up Period
Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs
The Build Up was known in the days gone past as the … base phase
3 month Base phase training was borne out of a time aimed at the elite athletes who had to train in phases to be their best prepared for major events which would occur once a year or like the Olympics once every 4 years.
XCountry was part of the base phase which runners would use to prepare for the forthcoming track season.
Well, our 10k training programs are not about that. The longest period of time an athlete would stay on the Build Up period is 6 weeks and this was aimed at the sub 29 minute 10k runners. There is no reason for the runners following the programs provided by Time-to-Run to look to do more than the 6 weeks and can even get away with doing 3 weeks as part of your build-up
The Build Up will be split into 2 x 3 week cycles with the program based on time as well as incorporating fartlek sessions, runs over hilly terrain and a long run.
Once you have completed your build up; either 3 weeks or 6 weeks, then you should do a 4k time-trial on the track or on the same course previoulsy used to measure your fitness. The time you achieve will determine your paced sessions. click here for explanation
If you have a heart rate monitor, then during this period it becomes worth its weight in gold, as it provides you the marker not to train too hard too soon.
None of these sessions should be done at an effort higher than 75% perceived effort, your easy runs should be done at practically the Talk Test level
The training during this period is light aerobic and is specifically aimed at getting the body and mind back into a light routine.
You have completed the 2 week cycle – offtime, so you are up to 1Hr easy running. 1hr runs will now become the standard run of the next 3 weeks, it will make up almost 80% of your sessions.
By the time you run the 4k time-trial, especially after doing 6 weeks, you should feel very different and should be pleasantly surprised by your 4k time-trial. Please drop us an email regarding your progress
The 3 week cycle follows, depending on your level of running you can choose to repeat the 3 week cycle for a total of 6 weeks or do the 4k time-trial after the first 3 weeks of the Build Up period
if you only doing one 3 week cycle then do the 4k time-trial on Day 20 and then if you do two 3 week cycles then do time-trial on Day 20 at the end of the 2nd cycle.
Take a 40 to 50min easy run after the 75min run and start with the 10k training program associated to the pace determined from the 4k time-trial.
Further tips will follow relating to speeding up pace to reach ideal target 10k times.
Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs
Forums for our 10k Training Programs – Feedback and Advice
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The Build Up Period to the 10k Training Schedule
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| Day |
Session
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Your Comments
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| 01 | 1hr easy and totally relaxed – at ease through out * | |
| 02 | 1hr easy and totally relaxed – at ease through out * | |
| 03 | 1hr easy and totally relaxed – at ease through out * | |
| 04 | Rest ** | |
| 05 | 40 to 50min over rolling hills – simply run the hills* | |
| 06 | 75min easy and totally relaxed – time on feet* | |
| 07 | Rest – look to recover from session | |
| 08 | 1hr easy and totally relaxed – at ease through out * | |
| 09 | 1hr easy with last 15min of 1hr at 65% effort | |
| 10 | 1hr easy and totally relaxed – at ease through out * | |
| 11 | warm up then 5 x 8min paced at 75% effort with 2 min easy in-between | |
| 12 | Rest ** | |
| 13 | 40 to 50min over rolling hills – work the hills* | |
| 14 | 75min easy and totally relaxed – time on feet* | |
| 15 | 1hr easy and totally relaxed – at ease through out * | |
| 16 | 1hr easy with last 15min of 1hr at 65% effort | |
| 17 | 1hr easy and totally relaxed – at ease through out * | |
| 18 | warm up then 5 x 8min paced at 75% effort with 2 min easy in-between | |
| 19 | Rest ** | |
| 20 | 40 to 50min over rolling hills – work the hills* >> Note4 | |
| 21 | 75min easy and totally relaxed – time on feet* | |
| * | if you have a heart rate monitor drop us an email | |
| ** | most important to look after yourself during this period | |
| *** | you up to 1hr and can now move onto the build-up | |
| Note4 … if you only doing one 3 week cycle then do the 4k time-trial on Day 19 and then if you do two 3 week cycles then do time-trial on Day 20 at the end of the 2nd cycle. | ||
Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs
Author: Gavin Doyle
Hi,
When you say 75% effort, does this mean % of maximum heartrate, or % of the pulse reserve (max heart rate minus rest pulse)? Many GPS watches (like the Garmin Forerunner series) are using the pulse reserve variant (also known as the Korvonen method) to calculate the percentage, the difference between the two approaches yields quite different beats per minute numbers, so nice to know which one you refer to in the program :-).
Mauritz
Hi Mauritz, we mention the 75% effort, so that the effort is not too taxing. Do a tester as a rule of thumb, take your 2k pace for that session, and add a minute per KM, on to that for all your runs under 1hr to 75 minutes. See what pulse you get for that, take the gradient into consideration. Then for your runs 75 minutes and further, add 90 seconds per KM.
With a number of the athletes 140 bpm is their easiest run and this goes up to 155bpm. from 160 bpm we have found the athlete to be going towards tempo runs.
When you do your 2k session see what your highest pulse is there, do the same for the 1k session. With the programs and our coaching over the years, we like for the athlete to find their balance. Are you able to try the above and then report back to what % the heart rate monitor says you are training at. Some 20 years ago, 75% was often on perceived effort. Hope this helps
TheEd
Hi Ed,
First of all I’d like to say that I previously trained on only 1 cycle of your 10k training program.
I got a respiratory infection and had treatment for 6 days, but I couldn’t train for approx 3 weeks due to low temperatures(-15 Celsius on average). I started some easy runs from the end of January and I decided to start with the Build Up Period.
I am at Day 4 at the moment, and I completed the first 3 sessions.
I’d like to know if I ran properly from HR perspective. My HR max is 186bpm and I ran with an HR average of 134, 135 and 137 for the first 3 sessions.
Regarding Day 5, if I don’t have hills in my area, can I adjust or replace with soemthing else? Thanks!
I started the build up period a week ago and am going to start 10km sub 50min. program after that. However, I want to participate in a 10km run that is arranged a week later than the Day 19 in the 10sub50 cycle. Should i lengthen the build up with one week or what?
BTW, this is my first time with your programs, and after the off-season and this first build up week I feel really good!
Ansku from Finland (today 75min. 12 km in -15 °C)
nice going Ansku, start the cycle and then run either a 4k · 5k or 8k at the end of the cycle. Do recovery easy runs toll the Tuesday. Then do 3 x 1600m @ projected race pace with 3 minutes easy in-between, then do the rest of what would be the normal week 3 of the cycle with your 10k race. Good luck with your event TheEd
Thanks! My plans changed a bit due to a flu I had after two weeks of build up. I had to rest for over a week and take another week getting back into the routine with 30, 40, and 50-minute runs. Yesterday I did the 5K test run, my time was 25:10. I was exhausted after the run, it did not feel good at all.
Should I aim at sub50 or sub55 or something between these two?
Ansku
Hi Ansku, aim for in-between, and use the Program Tips – https://www.time-to-run.com/training/10k/programtips.htm to set your own personal times for your sessions. Please keep us informed as to your progress, TheEd
Hi, I have follow your sub 45 10k training. My last run I made 44:27 Yeah! I am now aiming for achieving the sub 40 10k. I have done the off training period and I am doing the 6 week build up (winter here is full of snow and ice so interval training aren’t optimal for now.)
I just saw the note that if we have a heart monitor to send you a comment. This is what I am doing ;). I am 30 years old.
Hi Jerome, please send an email to info @ time-to-run .com and we can take it from there. You may want to consider using the Training Forums (this is a free service) .. https://www.time-to-run.com/forums/Forum-The-Training-Zone if you would like this, then send a username you would like to use, with the email you send and we shall create an account for you, regards TheEd
ps.. congrats on the sub 45
When should I start this build up program
we normally recommend the build-up program after doing 3 or 4 cycles of a 10k program .. after 3 or 4 cycles having a short off-period and then going onto the build-up. Most people going onto a 10k program are already running. Hope this helps .. TheEd
Hi,
I’m a former runner who is only planning to do 1 race a year in the second week of May. I’ve run this race the last couple years with no training and finished between 41 and 42. I’m hoping to take it more seriously this year and just started to run again. – After the “Return to training schedule”, should I be repeating the three week build up schedule (until April) right up until three weeks before the race when the training program starts?
Thanks in advance, glad to have come across your site.
Andrew
Hi Andrew, if you would like to receive detailed feedback and assistance please consider joining the forums
here is a specific forum for the 10k programs – http://www.time-to-run.com/forums/forumdisplay.php?f=8
In answer to your question, you should run with the 10k training cycle for at least 3 to 4 times before considering a short off period followed by the Build Up before resuming with the programs
do consider joining the forums for feedback specific to your needs
TheEd