Daniels' Basic Laws of Running and Week 5 of Our 10km Training Plan
We are getting closer to the end of our 10km training plan, and for this week we are at week 5. For this post, before we go through our fifth week of the training plan, I wanted to start off with what Jack Daniels has come up with as his 10 basic laws of running.
If you are interested in our previous posts, head to the following links:
Week 1
Week 2
Week 3
Week 4
Daniels' Basic Laws Of Running
As every runner responds differently to different coaching and training programs, Daniels has come up with these basic laws to help evaluate and enhance individual training sessions. It is hoped that with these laws a runner will be able to keep their training balanced and maintain positive outlook, while setting reasonable and achievable goals, which will lead to running success.
1. Every Runner Has Specific Individual Abilities - A runner should spend most of their time trying to improve any known weakness, but when approaching important races, the main emphasis should be taking advantage of known strengths.
2. A Runner's Focus Must Stay Positive - Try to find a positive in all training sessions and don't dwell on the negative.
3. Expect Ups And Downs; Some Days Are Better Than Others - Even world champions have bad days. You may even need to think about dropping out of some races, instead of struggling through them.
4. Be Flexible In Training To Allow For The Unexpected - You never know what life will bring so don't worry about moving Monday's training to Tuesday if there is a reason you can't get to it.
5. Set Intermediate Goals - These goals pave the way to longer term goals as sometimes, long term goals may take years to achieve.
6. Training Should Be Rewarding - Not every workout will be fun but if you understand the purpose of the workout, you will understand the progress being made.
7. Eat And Sleep Well - These are the times that you recover and where gains are made.
8. Don't Train When Sick Or Injured - If you don't stick to this law, it could result in more time off from training.
9. Chronic Health Issues Should Be Checked By A Professional - Make sure you are seeking medical attention when you are feeling unwell, especially for long periods of time.
10. A Good Run Or Race Is Never A Fluke - If you run a great race, it is because you are capable of it.
If runners are following these laws and making them become part of everyday life, the race results will then reflect this.
So without further delay, let's show you how we will be tweaking our next training week of our training plan.
Week 5 Adding More Work
Week 5 takes use into phase 4 of our training plan. This phase should help you perform well during your 10km race. This phase should not be as demanding as phase 3 with the main emphasis now on Threshold runs to make sure you are ready to race. There is still room for Repeat and Interval work, but won't be as hard as the previous weeks.
Beginner 10km Plan - Week 5(17km Total)
Quality Session Day 1
6km run at approx 7 minutes 20 seconds per kilometer(11 minutes 40 seconds per mile).
Quality Session Day 2
(6km Total)
1km warm up at an easy pace
4 x 1km Threshold runs at 6 minute and 32 seconds per kilometer, then rest for 1 minute
1km cool down at an easy pace
Quality Session Day 3
(5km Total)
1km warm up at an easy pace
4 x 400 meter Repeats at 2 minute and 19 seconds per repeat, with 400 meters easy jog to recover
800m light jog as a cool down
Intermediate 10km Plan - Week 5(22.4km Total)
Quality Session Day 1
9km run at approx 6 minutes 40 seconds per kilometre(10 minutes 45 seconds per mile).
Quality Session Day 2
(7km Total)
1km warm up at an easy pace
5 x 1km Threshold runs at 5 minute and 33 seconds per kilometer, then rest for 1 minute
1km cool down at an easy pace
Quality Session Day 3
(6.4km Total)
1km warm up at an easy pace
6 x 400 meter Repeats at 1 minute and 57 seconds per repeat, with 400 meters easy jog to recover
600m light jog as a cool down
Note:
Make sure you are running the full distance for your long run. You should be strong enough to get through it now.
Recovery Days should only be run if the runner is feeling good and could repeat this weeks Quality Session Day 1 or perform some cross training for 30 to 50 minutes.
Paces taken from the Jack Daniels Running Caluclator at:
https://runsmartproject.com/calculator/
Beginner Plan
This is for someone aiming to finish between 1 hour and an 1 hour and 10 minutes. This person should still have some running behind them and hopefully able to complete a 5km run without stopping.
Intermediate Training Plan
This is for someone who has been constantly running for more about 6 months and aiming to finish a 10km run in between 50 minutes and 1 hour. They should hopefully have run one or two 10km races and should be able to run 10km without stopping.
For our last post, we will recap the work we have discussed so far over the previous weeks and bring you the last week of the 10km training plan.
Now over two years ago, a pic of me running Ironman New Zealand
About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.
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