Running Tips

Training Overview for the Heritage Oaks Bank 10K Run
with Mark Conover, Head Cross Country Coach

Mark Conover is currently the Head Cross Country and Assistant Track and Field Coach of Cal Poly San Luis Obispo. In 1988, Conover was the US Olympic Trials champion in the marathon and competed professionally from 1984-1996. A graduate of Miramonte High School in Orinda, CA, Conover later earned his master's degree at Cal Poly.

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Racing to Complete the Distance

For the 10k racer, the question is how much should you run and how fast? If you are a novice runner, remember that more is not necessarily better. Thus, if you're running 15 miles per week with four weekly workouts, moving up to six similar-intensity workouts per week and 30 weekly miles might not boost your race performance.

As far as pace goes, training at faster than race pace velocity will produce a higher fitness level compared to slower running, but it doesn't teach the body to function well over a 10k-type span of time. Training long and slowly accomplishes the latter, but produces smaller gains in fitness.

What, then, should you incorporate into your weekly mileage? If your goal is simply to finish, then don't worry about a fast pace. Build up to 15-25 miles per week, occasionally running longer (up to 50 minutes) just so you have confidence that you can complete the distance. However, if you want to achieve your best possible clocking, you are better off focusing on shorter, faster efforts--tempo runs, 5K pace intervals, and five- to 10-mile runs. I will discuss these variables in greater detail.

Down to the Nitty-Gritty

When training specifically to race a 10k, the key variable the runner deals with is lactate threshold. The body must learn how to successfully run after the formation of lactic acid in the bloodstream. The key is to train the body to increase the lactate threshold pace while avoiding the formation of excessive lactic acid in the bloodstream.

The training required to reach one's potential lactate threshold pace opens up a Pandora's Box if not done wisely. Inside Pandora's Box comes injury, illness, fatigue, and the extreme temptation to open a bottle of your favorite beverage and sit on the couch rather than lace up your running shoes and head out on a run.

I will discuss the training which will keep Pandora's Box locked shut so that you will successfully run the 10k--whether your goal is to finish or to run a specific time.

Training Regimen

First, easy mileage should be run 5-7 days per week up to five months out from the race. This will allow your body to increase its aerobic capacity, thereby laying the foundation for more arduous workouts which should begin weekly about four months out from the race.

If you have trouble adjusting to the faster paced workouts prescribed below, then continue building on your aerobic capacity, since difficulty with faster running is your body's way of saying it's not quite ready. Four months out for faster running is only a ballpark figure, so don't sweat it if you're not quite ready for the fast stuff. What should the fast stuff consist of and what is it trying to accomplish? Follow this formula:

• Run 80% of your weekly miles at running economy "RE" pace. This is your most relaxed pace, or the pace you can run while carrying on a conversation. In general, it is about one to two minutes slower per mile than your lactate threshold pace (see below). RE pace is designed to help you recover from the fast stuff while building upon your aerobic and musculoskeletal strength. It is also designed to help you relax and truly remember why you enjoy running in the first place (let's face it--the fast stuff isn't always easy).
• Run 15% of your weekly miles at lactate threshold "LT" pace. This pace is 10-15 seconds per mile slower than your 10K race goal pace. LT pace helps your body prepare for the specifics of maintaining pace. You want your body to get used to running right at the border where lactic acid forms. If you run too fast, and the acidosis occurs, you can kiss your goal pace for the race good-bye. The blood will no longer be able to effectively transport oxygen to the muscles, which will become crippled by the highly acidic concentration in the bloodstream. Thus LT pace is the fastest pace possible to train at without being able to not finish the workout under a lot of stress. Examples of LT workouts are 4-to 5-mile "tempo runs" or long intervals, running a half-mile to three miles in length with 3-5 minute intervals. The 15% figure is again ball park and optimal. Don't fret if you only run 5% of your weekly miles at LT pace. You will still be building up your body to prepare for race pace. If you can handle the 15% total, you know you are ready to meet your ultimate time goal.
• If you can handle 15% of your weekly miles at LT pace, than every other week run 5% of your weekly miles at VO2 max pace. Otherwise, run the remaining weekly miles at RE pace. VO2 max pace work are short, intense intervals at 5K race pace. This type of pure "speedwork" is very grueling both mentally and physically, and should only be undertaken by those fit enough to try it. As a matter of fact, begin the every-other-week regimen only during the final 6-8 weeks of your race preparation. Examples of VO2 max work include about two miles worth of intervals lasting anywhere from a minute and a half to three minutes in length, with an equal recovery in between. These workouts train your body to better utilize oxygen by training it to consume oxygen at very fast speed. Again, be careful with this stuff. It can be like playing with fire!

Conclusion

Given the above criteria, let's say a 40 mile per week individual desiring a 43:00 10k runs a 5K in 21:30 (a 5k test run is a good indicator of current fitness). If the person doubles this time and adds a minute, then s/he has an idea of their current 10K pace. This person would be in roughly 44:00 10K shape. Therefore, s/he would run 32 miles at 8:20 pace (RE pace), 6 miles at 7:20 pace (LT pace), and 2 miles at 6:55 pace (VO2max pace). Hence, a training regimen to begin about four months prior to the race has been established that will hopefully lead to the goal time.

One caveat--be prepared for adjustments. As with anything in life, training can be unpredictable. Don't be afraid to rest when tired. Don't worry about missing a workout if you're stuck in traffic. Also remember that variety is the spice of life. Don't confine yourself to just the track or same routes--run over hill and dale, grass and trail, road and track.