Some of the terms used in the Training Plans online are a bit cryptic for a newcomer, so Jon’ll explain them below.
Tempo runs are an important part of any training program, especially if you’re hoping to improve your race times.
To get started with tempo runs,
- start your run with 5 to 10 minutes of easy running to warm up,
- then continue with 15 to 20 minutes of running about 10 seconds slower than your 10K pace
If you’re running outside, you need a GPS timing device to track your pace, or run the measured course along the Suva seawall.
If you’re not sure what your 10K pace is or you can’t track your pace, run at a pace that feels “comfortably hard.”
Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.
Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”
Take your goal marathon time in hours and minutes and run your 800m intervals in those minutes and seconds with equal rest between.
For example, if your goal time is 3:45:00, then you run your 800s at 0:03:45 and take 0:03:45 recovery jogs between.
You’ll notice that this plan does not involve running every single day. We mostly agree that this is just unrealistic for most people with lives to live.
Instead it includes 3 Rest Days on Monday, Friday and Saturday, so you are only planning on running 4 days a week. A lot more realistic as a plan.