REAL INSURANCE
SYDNEY HARBOUR 10K
INTERMEDIATE TRAINING PROGRAM
CONGRATULATIONS ON
YOUR COMMITMENT TO
THE REAL INSURANCE
SYDNEY HARBOUR 10K.
This race is one of the flattest, fastest
and most scenic 10k road races in
Australia, right in the heart of the Sydney
CBD. The race is ideally positioned in the
middle of the year to provide optimum
running conditions and serve as the
perfect goal race to keep you fit during
the winter months.
Whether you’re looking for a serious
personal best or a glorious morning
run with lots of good company, our
intermediate training program will ensure
you’re perfectly prepared to get the most
out of yourself and the race.
INTERMEDIATE PROGRAM OVERVIEW
This 10-week training program is suitable for those who
have already completed a 10k race or longer and are
looking to improve their goal time to between 45-60
minutes. It has been designed by one of Australia’s
best marathon runners, Vlad Shatrov. Vlad has an
intimate knowledge of the Real Insurance Sydney
Harbour 10k and is also the founder of Runlab – a
running group that has helped thousands of runners
of all abilities “achieve their impossible”.
This program focuses on:
• Improving your aerobic fitness and overall
body strength
• Speed and endurance
• R
unning training for a maximum of four days a
week for 10 weeks
This program challenges you to increase the duration of
your cross-training sessions and to undertake a fitness
activity you wouldn’t normally do on a regular basis.
BEFORE YOU START
Have a health check
If you have any health concerns, check with your GP
or physiotherapist that you’re able to begin this
training program.
Listen to your body and if you’re unwell or have
any niggles, give yourself a day off. It’s better to be
cautious than to get an injury.
Personalise and persist
Each program is provided as a guide only. The
recommended pace and heart rate, for instance, is
based on an average and you may need to adjust both
to suit your body and fitness.
If you have to miss any sessions due to family or work
commitments don’t worry, simply adjust the training
days slightly so you can complete the workout at
another time that suits you.
Stay connected
Make sure you link up to the official Sydney Harbour 10k
Facebook page where Runlab’s Vlad Shatrov will
provide helpful tips and videos to help keep you
motivated and inspired.
Rest and recover
On rest days, don’t feel you need to spend the day on
the sofa. Active recovery days are fine – go for a walk
or do some low impact exercise such as swimming or
cycling if you feel up to it.
Other resources
If you need more encouragement or support and think
you would benefit from training in a group environment,
consider joining a group such as Runlab. All Runlab
sessions are led by expert coaches and cater to
runners of all abilities.
Sessions are held weekly in conjunction with the
school term in three main locations: Sydney South
(Menai, Cronulla and Sutherland), Sydney (CBD,
Alexandria, Rozelle) and Newcastle (Merewether,
Maitland, Lake Macquarie, Newcastle CBD).
All Sydney Harbour 10k entrants will receive their
first Runlab training session free. To register, contact
[email protected]. Existing members of Runlab will
receive a special entry price for the Sydney Harbour
10k (directly from Runlab, subject to availability)
and Runlab members will be provided with special
arrangements on race morning care of Runlab.
Parkrun
Parkrun organise weekly 5k timed runs around the
world. They are open to everyone, free and are safe
and easy to take part in. These can be a great addition
to your training.
Lead up races
Undertaking some lead up races is important for more
experienced runners. Take advantage of some of the
local fun runs in your area in the lead up to the Sydney
Harbour 10k. If you cannot race we have also included
some optional time trials in the training plan so that
you can monitor your progress as well as determine
the pace you should run in your speed sessions.
Trust the training
The training program builds gradually over a 10-week
period. Towards the middle and later stages, speed
and tempo sessions are increased to build your
confidence and running ability. 3k time trials have been
incorporated in week 1, 9 and 10 of this program. These
correspond with the Runlab time trials that are held out
on the track. The time trials are optional, but if you do
decide to include them, substitute them for one of the
harder sessions during the week rather than making
them an additional session.
You can choose to redeem your free trial session pass
to take part in one of these time trials.
02
TYPES OF TRAINING
Below is an explanation of the different types of
training you’ll be doing during the next 10 weeks.
Warm up
Before any intensive training session, it’s important to do a
good warm up. This should include a jog of around 1k plus
some ballistic actions such as forward and backward arm
swings, side-to-side trunk rotations, walking lunges, forward
and backward and side-to-side leg swings, jogging in place
with high knees and butt kicks. If you’re doing any sort of
speed work, it’s useful to do a specific warm-up drill with
three or four sets of 20-second strides at the pace you’re
targeting in the training session.
Long steady run
The aim of a long, steady run is to improve endurance. It
should be completed at a pace that allows you to carry out a
conversation. If you know your potential race pace, then aim
at running about 10 to 20 per cent slower. One of the biggest
mistakes runners make is to think they always need to run
as fast as possible. All this does is leave you fatigued and
injured. If you feel the recommended pace is much too slow
for you then check you’ve chosen the right level of program
for your ability.
General aerobic
General aerobic runs require an easy to moderate effort, at
a similar pace to your long run but obviously shorter. The
aim is to build up your cardiovascular endurance. Don’t be
concerned if some days you run a little quicker or a little
slower than the suggested pace.
Tempo run
The tempo run, also known as lactate-threshold, is a faster
paced session. You should be running comfortably hard with
a perceived rate of effort (RPE) of around 7 or 8 out of 10 or at
85 to 90% of your maximum heart rate. Certainly you should
be too out of breath to hold long conversations!
Speed sessions
Speed sessions are short repetitions of between 600m and
1600m run at an RPE of around 8 or 9. You run hard and then
get a set period to jog and get your breath back. They’ll not
only help you to run faster but also to cope with discomfort
and not to panic when you get out of breath. It’s important
to warm up and cool down properly. You’ll need a timer for
speed sessions as it’s important to keep each repetition at
roughly the same pace.
Gym/core/cross-training
Depending on your fitness levels, we recommend a minimum
weekly cross-training session, starting with a routine of
about 20 minutes. The recommendation is for functional
strength training, with particular focus on the core, rather
than heavy weights. This allows runners to develop the
necessary strength for distance running, especially when
under fatigue, and to reduce the chance of injury.
Challenge activity
There are two “Challenge Weeks” in the program. These
include an additional challenge session and it’s up to you
what you decide to do. This provides added ownership of
your program as well as extra training stimulus to make you
fitter, faster and stronger.
03
ABBREVIATIONS
Heart Rate (HR)
Being aware of your heart rate will provide the
best indicator of how your body is responding
to training. Each of the running sessions in your
program will ask you to aim for a percentage of
your maximum heart rate. The simplest way to
calculate this is to simply subtract your age from
220. So if you’re 40, your maximum heart rate is
180. The easiest way to measure your heart rate
is to use a heart rate monitor or fitness bracelet,
install an app on your smartphone or simply do
it the old-fashioned way by placing your two
forefingers on your neck.
Rated Perceived Exertion (RPE)
In conjunction with your maximum heart rate,
the RPE scale will also help you get the most
from your training sessions by helping you
measure the intensity of your exercise.
The RPE scale runs from 0 – 10, depending on
the level of difficulty and exertion. For example,
0 (nothing at all) would be how you feel when
sitting in a chair; 10 (very, very heavy) is how
you feel at the end of an exercise stress test or
fast race.
RPE SCALE
RUNNING ACTIVITY
TALK TEST
% OF MAX HR
0
Nothing at all
Comfortable. Very easy run/
jog and walking.
Very easy, you can easily carry a conversation.
40-45%
0.5
Just noticeable
1
Very light
2
Light
General aerobic/recovery run
Very easy, you can converse with almost
no effort.
51-55%
Moderately easy, you can converse with a little
more effort.
56-60%
Starting to get challenging, conversation
requires effort.
61-67%
46-50%
3
Moderate
4
Somewhat Heavy
5
Heavy
Long/medium-long run
Very Heavy
Tempo run/lactate threshold
6
7
Difficult, conversation requires a lot of effort.
8
9
10
V02 Max/race pace
Very, Very Heavy
Race pace/race pace to win
68-75%
76-80%
Very difficult, conversation requires
maximum effort.
81-85%
Full out effort, no conversation possible.
86-92%
93-100%
04
10K INTERMEDIATE | 10 WEEK PROGRAM
2ND MAY: 10 WEEKS TO GOAL
WEEK
DAY
1
Monday
SESSION
Tuesday
DISTANCE
PACE (MIN PER K)
HR
5k approx. in total
4:30
167-171
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest
20-30 minutes of core work and functional strength
exercises or optional 3k time trial. Time trials are
available this week Mon-Fri at all Sydney based
Runlab groups (Mon-Thur for Hunter based Runlab
groups). Check timetable for timings.
This is slightly faster than 10k race pace.
Warm up and drills of 4 x 600m at 4:30 min/k pace
with 2 mins walk to recover between sets.
Finish with cool down. RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
6:16-6:32
133-151
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Friday
Active recovery/Rest day
Saturday
Active recovery/Rest day
Sunday
7k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run.
RPE scale 4-5
05
10K INTERMEDIATE | 10 WEEK PROGRAM
8TH MAY: 9 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
6k approx. in total
4:30
167-171
Monday
2
Tuesday
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 20-30
mins of core work and functional strength exercises.
This is slightly faster than 10k race pace. Complete
warm-up and then drills of 4 x 1k at 4:30min/k pace
with a 2 min walk between sets and warm down. If
you did the 3k time trial in week 1 with Runlab, this
session is to be replaced with 5 x 90 secs hard uphill
(moderate gradient) runs with an easy jog back.
Warm up 2k and cool down 2k. RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
Comfortable
133-151
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Friday
Active recovery/Rest day
Saturday
Active recovery/Rest day
Sunday
7k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run. RPE scale 4-5
06
10K INTERMEDIATE | 10 WEEK PROGRAM
15TH MAY: 8 WEEKS TO GOAL
WEEK
3
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
6k approx. in total
4:30
167-171
Monday
Tuesday
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 20-30
mins of core work and functional strength exercises.
Run 12 mins/walk 1-2 mins/run 14 mins.
RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
Comfortable
133-151
Friday
5k approx. in total
6:16-6:32
133-151
Saturday
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
Sunday
7k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run. RPE scale 4-5
07
10K INTERMEDIATE | 10 WEEK PROGRAM
22ND MAY: 7 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
7k approx. in total
5:00
167-171
Thursday
5k approx. in total
6:16-6:32
133-151
Friday
5k approx. in total
6:16-6:32
133-151
Monday
4
Tuesday
Wednesday
Saturday
RUNLAB COMMENTS
For this Monday’s session, extend the length of your
cross-training session to at least one hour by adding
another activity.
This is slightly slower than your 10k race target.
Warm up and drills of 2 x 2k at 5 min/k pace with
a 2 mins walk between sets, then cool down.
RPE scale 6-7
Do an additional 7k run/45 mins cycle/spin class
or swim.
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
Sunday
9k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Increase the length of the long run.
RPE scale 4-5
08
10K INTERMEDIATE | 10 WEEK PROGRAM
29TH MAY: 6 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
7k approx. in total
4:30
167-171
Monday
5
Tuesday
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 20-30
mins of core work and functional strength exercises.
This is slightly faster than 10k race pace.
Warm up and drills of 5 x 600m at 4:30min/k pace
with a 2 mins walk recovery between sets, then
cool down. RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
6:16-6:32
133-151
Friday
7k approx in total
5:00
147-163
Saturday
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up and drills of 2 x 2k at 5 min/k pace with
a 2 mins walk between sets, then cool down.
RPE scale 6-7
Active recovery/Rest day
Sunday
10k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run. RPE scale 4-5
09
10K INTERMEDIATE | 10 WEEK PROGRAM
5TH JUNE: 5 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
7k approx. in total
4:30
167-171
Monday
6
Tuesday
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 20-30
mins of core work and functional strength exercises.
This is slightly faster than 10k race pace. Warm up
then drills of 4 x 1k at 4:30min/k pace with 2 mins
walk between sets and cool down. RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
Comfortable
133-151
Friday
7k approx in total
6:16-6:32
133-151
Saturday
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
Sunday
11k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run. RPE scale 4-5
10
10K INTERMEDIATE | 10 WEEK PROGRAM
12TH JUNE: 4 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
6k approx. in total
4:30
167-171
Monday
7
Tuesday
Wednesday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 20-30
mins of core work and functional strength exercises.
This is slightly faster than 10k race pace. Warm up
and drills of 6 x 800m at 4:30 min/k pace with 2 mins
walk between sets and cool down.
RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
6:16-6:32
133-151
Friday
7k approx in total
5:00
147-163
Saturday
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up and drills of 2x 2k at 5 min/k pace with
a 2 mins walk in between sets and then cool down
RPE scale 6-7
Active recovery/Rest day
Sunday
12k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Increasing the length of the long run.
RPE scale 4-5
11
10K INTERMEDIATE | 10 WEEK PROGRAM
19TH JUNE: 3 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
7k approx. in total
4:30
167-171
Thursday
5k approx. in total
6:16-6:32
133-151
Friday
7k approx. in total
6:16-6:32
133-151
Monday
8
Tuesday
Wednesday
Saturday
RUNLAB COMMENTS
For this Monday’s session, extend the length of your
cross-training session to at least one hour by adding
another activity.
This is slightly faster than 10k race pace.
Warm up and drills of 4 x 1k at 4:30 min/k pace with
a 2 mins walk between sets, then cool down.
RPE scale 6-7
Do an additional 7k run or cross-training activity
for up to 60 minutes.
Easy pace run, just stay nice and relaxed.
RPE scale 3-4 or 3k time trial option for Sydney
based Runlab groups only.
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
Sunday
12k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Increasing the length of the long run.
RPE scale 4-5
12
10K INTERMEDIATE | 10 WEEK PROGRAM
26TH JUNE: 2 WEEKS TO GOAL
WEEK
9
DAY
SESSION
DISTANCE
PACE (MIN PER K)
HR
RUNLAB COMMENTS
Monday
3k time trial option.
Tuesday
This is slightly faster than 10k race pace. Warm up
and drills of 7 x 600m at 4:30 min/k pace with a
2 mins walk recovery between sets, then cool down.
RPE scale 8-9
(5k pace)
8k approx. in total
4:30
167-171
Wednesday
Active recovery/Rest day
Thursday
5k approx. in total
6:16-6:32
133-151
Friday
7k approx in total
5:00
147-163
Saturday
Easy pace run, just stay nice and relaxed.
RPE scale 3-4 or optional 3k time
time trial to be held today at Hunter based Runlab
groups only. Check timetable for timings.
This is slightly slower than your 10k race target.
Warm up and drills of 2 x 2k at 5:00 min/k pace with a
2 mins walk between sets, then cool down
RPE scale 6-7
Active recovery/Rest day
Sunday
10k approx in total
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
6:00-6:32
142-158
Steady long run. RPE scale 4-5
13
10K INTERMEDIATE | 10 WEEK PROGRAM
3RD JULY: 1 WEEK TO GOAL
WEEK
10
DAY
SESSION
DISTANCE
PACE
HR
5k in total
4:30
167-171
Monday
Tuesday
(5k pace)
Wednesday
RUNLAB COMMENTS
20-30 mins of core work and functional strength
exercises. Can be done any day of the week or
optional 3k time trials to be held this Monday 26 June
at Sydney based Runlab groups only.
Check timetable for timings.
This is slightly faster than 10k race pace. Warm up
and drills of 3x 1k at 4:30 min/k pace with a 2 mins
walk between sets then cool down.
RPE scale 8-9
Active recovery/Rest day
Thursday
5k approx. in total
Comfortable
133-151
Easy pace run, just stay nice and relaxed.
RPE scale 4
Friday
Active recovery/Rest day
Saturday
Active recovery/Rest day
Sunday
Have a great run. Stick to your plan and
feel confident in your ability having completed
the training. Make sure you do a warm-up jog
and some run-throughs before the start.
RACE DAY
REST
TEMPO RUN
GYM/CORE/CROSS TRAIN
LONG/MEDIUM-LONG
GENERAL AEROBIC
CHALLENGE ACTIVITY
SPEED
RUN/WALK/RUN
10k
Target race pace
167-171
14