Training BLOG: 10K cycle 2 training plan

The last interesting period was extremely successful. I tackled all the injuries, came out healthy and finished the first “A” race of the year with a win. I had and still have questions unanswered and made mistakes of course, but it turned out to be all great. The track workouts, tempo intervals and modulated race course specific speed sessions paid off big time. The two crucial elements were uphill accelerations of 10 to 20seconds at a time and 10 to 20minute tempo runs on a very narrow and sharp cross country course. These two elements helped me to slow down drastically in corners and to shoot out like a rocket on the other side. Extreme deceleration and acceleration.

I also included an unplanned training race of the exact same distance as the race was, just one week before my event. It was planned as a confidence booster and to familiarise myself with the race nerves and race environment. I was out of the scene for 4months !

I was very sore afterwards and got little bit scared. However my fitness and health allowed me to get over it, in just 2 days. On the Wednesday, I did a 10minute tempo on the CC course followed by 12 seconds strides. The strides were going on a 1% hill, finishing off with 8meters of steep uphill leading to a bridge in a sharp right or left turn. Probably gaining all together not more than 4 -5 meters. Before each set I did 8 lunges.
3 hours after the session, my inner thighs were shouting and my body was overall very muscle-tired.
Just like before the last weekend’s prep race, I got into a constant mobility and stretch routine. I went through multiple body parts, every hour of the next four days. Topping up Saturday with like 4-5 hours and 80 minutes before the race. I had to do some shopping race day-1. I slept in, so in the cold morning it wasn’t possible to run. I wanted to do 10minutes of tempo with 10 diagonals. At the afternoon, a sharpening set was still possible of 5minutes tempo with 5 diagonals. Arrived home at 5:30pm, then 6pm finally I got out and did 12minutes of easy running. My stride felt amazing and confidence boosting. Actually I wanted in 20minutes, but cut it short. Arrived home, stretched down again and went for a simple dinner of rice.

Trail 10km D+350m race plan

Now after 1 week of recovery, I am done with the planning of the next 11 weeks.
I need some speed-endurance for 6km rolling hills. I will need climbing legs for a 1.8km D+160m climb. The fastest climber did it in 8:44 and the fastest during the race completed it in 9:57. I will need long downhill speed resistance for a descent of 2.2km on sub 3:15/km pace. The combination of up&down of course is crucial too !

The course profile is 5.5km rolling hills with two climbs of 20 and 40meters. Then a 1.8k climb with 2.2km descent and a final sharp 20m climb. Technical climb, not so technical descent. Depending on the year, weather, surface and runners the winning time is between 40 and 43. I think sub 40 is possible, but it has to be a perfect alignment of stars.

I will have two choices. Get like 30sec to a minute of lead on the first 5km and lay back on the climb and descent. Or follow the lead, get behind on the climb and accelerate on the descent. The race will finish with a 20 meter sharp climb, so the post workout hill sprints will be constant.

I am also motivated to get out on the course at least twice if not three times to see how the terrain is. Looking at the speeds the guys were pulling off, it should not be too technical.

S1 21 – 27 January

8 x (200 @ 37 + 200jog) + 10 x 7 sec hills
4 x (200 @ 37 + 200jog) + 2 x (1600 @ 3:40/km + 1min jog) + 10 x 10 sec hills

S2 28 – 03 February

4 x ((2 x 200 @ 37 + 200jog) + (400 @ 1:15 + 400jog))
3 x (1600 @ 3:40km + 1min rec) + 6 x (200 @ 37 + 200jog)
1 x 40min moderate + 10 stairs

S3 04 – 10 February

4 x (200 @ 37 + 200jog) + 4 x (400 @ 1:15 + 400jog) + 10 x 10 sec hills
7 x 2min hard on trail + 1min rec
8km @ 3:52 road + 10 x 10sec hills

S4 11 – 17 February

Consecutive Days Wednesday/Thursday
- 4 x (1200 @ 3:23/km + 3min jog)
- 4 x (1600 @ 3:40/km + 1min rec)
Easy Trail + 10 x 10sec hills

S5 18 – 24 February

Consecutive Days Wednesday/Thursday
- 6 x (800 @ 2:41 + 400jog)
- 5 x (1600 @ 3:40/km + 1min rec)
Easy Trail + 10 x 10sec hills

S6 25 – 03 March

5 x (2min uphill hard + 2min easy walk)
4 x (1k @ 3:23 + 400jog)
5K @ 3:40/km + 4 x (200 @ 37 + 200jog)
Easy Trail

S7 04 – 10 March

5 x (3min uphill hard + 2min easy walk) + 6 x 8sec hills
6 x (1k @ 3:23 + 400jog)
Easy Trail + 10 stairs

S8 11 – 17 March

Consecutive Days Wednesday/Thursday
- 5k @ 3:40km
- 12 x 400 @ 1:21
Easy Trail + 10 x 10 sec up

S9 18 – 24 March

5 x (1200 @ 3:23/km + 3min jog)
3 x (1600 @ 3:40/km + 2min rec)
Easy Trail + 10 x 10sec hills

S10 25 – 31 March

2 x 3200 @ 3:40/km + 2min rec Monday
4 x (1000 @ 3:23/km + 400jog) + 4 x (200 @ 37 + 200jog) Wednesday
Easy Trail + 8 x 8sec up

S11 01 – 07 Avril Race Week

1 day off
1 day easy
10 minute tempo + 10 x 12 sec accelerations Wednesday
1 day off
1 day easy
5 minute easy Tempo + 5 diagonals
RACE

This is a personally adapted plan for me, using my previous experiences and Daniel’s 10k plan. I am also a big believer in adaptability, recovery, continuity and progression. If I had 25 workouts planned out for 11 weeks and I miss or totally modify 10 of them, I am still very good to go. Nutrition, hydration, sleep, cycling and lifestyle, but also over a decade of running are not hidden behind individual workouts.