A three-month guide to success

By Lynn Kanuka
Photography by Jeff Vinnick, courtesy Vancouver Sun Run

So you’d like to run a faster 10K? You can do it. To achieve this goal you simply have to “practice” running at a faster pace: It’s truly that easy.

We tend to be creatures of habit and I can’t tell you how many people I work with who do the same distance, route and pace day after day for weeks, months and even years, wondering why they are unable to improve their running times over 10 kilometres. Just keep in mind that for those of us in our mid-life years, it’s important to remember the joy in our running. I know there is a point where “running faster” actually means “maintaining” or simply feeling more comfortable when I run. Before I can provide you with tips to improve your 10K time, I need to make a number of assumptions:

1. You have been running regularly three times a week for 30 to 40 minutes at a time for at least three months and have completed a 10K within the last year.
2. You are currently injury-free. This means absolutely no aches or pains.
3. You have a good pair of technical running shoes that are not past their supportive lifespan (500 miles or eight months as a guideline).
4. You are willing to give yourself three months to prepare to run faster. You must promise to NOT test yourself over the 10K distance until this training period is complete.
5. You will always include an easy 10-minute jog warm-up and 10-minute jog cool down, with proper pre- and post-workout stretching exercises for every workout.
6. You have decided on a realistic 10K time as a goal, using the following guidelines:
   

• If your personal best time is 60 minutes or above, then a five per cent improvement would be realistic. For example: if your personal best is 60 minutes, a realistic goal is to finish in 57 minutes with some good training advice.

• If you have a time below 60 minutes, then a three per cent improvement is great.

• If you have run faster than 40 minutes for 10K, then you are already in the upper echelon of recreational runners. Be happy with any and all improvements! Through these training tips you’ll become more efficient, able to finish stronger and be more competitive. Now we’re ready to start.

Five Tips to Run a Faster 10K

1. Structure your weekly running program as follows:

• One long run of approximately 60 to 80 minutes, depending on your normal routine.
• One shorter run about half the length of your long run, about 30 to 40 minutes. Both runs should be at a comfortable talking pace.
• Make the third session your interval training, where you practice running at your 10K goal pace (or slightly faster) depending on the length of your intervals and how  you feel.
• For the next 12 weeks, cycle through the following interval sessions, progressing as indicated. Start with your 10K pace, and you’ll find you will be running as fast as your 5K pace for the shorter intervals. At the end of every workout you should always feel as though you could have done more. If that’s not the case, then slow down a bit.

Session 1:  Three-minute brisk run, followed by two-minute recovery jog. Two-minute brisk run, followed by two-minute recovery jog. One-minute brisk run, followed by two-minute recovery jog.

• On the first day, do this once; progress to twice and a maximum of three times when you are fitter in the coming weeks.

Session 2:  Two-minute brisk run, followed by two-minute recovery jog.

• Do this six times. Progress to eight times, then 10 as your fitness improves.

Session 3:  Five-minute brisk run, followed by two-minute recovery jog.

• Start with doing this twice. Progress to three times as you get stronger.

IMPORTANT:  Make every fourth week an easy recovery week with shorter runs and no intervals. Your body will love the break!

2. Improve your specific core strength and running technique with strength endurance exercises, often known as “A’s, B’s and C’s.” If you have ever been to a track meet, you’ll see track kids doing these “marching” or “high knee” drills before and after their workouts. Hold your body tall, shoulders square, arms bent at 90 degrees in a strong running action, raise the knees to the chest and take tiny steps forward.

A exercises are simply marching with high knees. Do 25 steps with each leg. Progress to skipping A’s by adding a skip with each step, then to running A’s which are a running high knee action.
B exercises are a high knee lift “up-and-over an imaginary barrel.” Do 25 steps each leg. Progress to skipping and running B’s as above.
C exercises are “butt kicks” with a quick arm action. Again, do 25 each leg.
Try these in warm-up before your interval sessions to gain strength, speed, co-ordination and to raise the heart rate before you run fast.

3. Consider adding an aerobic cross training session once a week. The best options are deep-water running or spinning on a bike with high revolutions (80 to 100 revolutions per minute) and very little resistance. You will gain strength and speed without the impact of another running workout.

4. If you have time, consider adding a yoga-style stretch class once a week. Incorporate some of these exercises on a regular basis during stretches before and after workouts. This will bring focus and flexibility to your training and help prevent injury.

5. Make it a habit to sip water constantly throughout the day. Try to make healthy food choices most of the time. It’s not rocket science: proper nutrition can help improve speed, endurance and recovery, while reducing illness and helping you maintain a healthy body weight.

BONUS TIPS:

• Boost your confidence with an over-halfway 5K around seven weeks into this program. You’ll feel fantastic when you run faster than your goal 10K pace.
• Keep a log of your training. Record your workouts and how you felt, including details of your day. It’s motivating to see your progress.
• Try to give your legs a break from pavement and do at least one running session each week on soft trails or grass if possible. I do virtually all my runs on soft surfaces to avoid injury. At this stage in life, my legs just can’t take the pounding anymore!

After these three months you will be ready to run your 10K faster!

Lynn Kanuka won an Olympic bronze medal at the 1984 Los Angeles Games in one of the most thrilling finishes in 3000-metre race history. She is a former world record holder over 5K on roads. She is SportMed B.C.’s RunWalk Coach and co-founder of every WOMAN events. She has a personal best 10K time of 31 minutes, 40 seconds.