TASMANIAN
RUNNING FESTIVAL
B&E LAUNCESTON TEN
ADVANCED TRAINING PROGRAM
CONGRATULATIONS
ON YOUR COMMITMENT TO THE
B&E LAUNCESTON TEN.
This race is Australia’s fastest 10k and attracts
some of Australia’s elite racing talent. The
race will take place on Sunday 18 June which
will help runners achieve a goal and maintain
their fitness during the winter months.
Whether you’re looking for a serious personal
best or for a great run with lots of good
company, our advanced training program will
ensure you’re perfectly prepared to get the
most out of yourself and the race.
more than just fine printers.
ADVANCED PROGRAM OVERVIEW
This training program is designed for those who have already
completed multiple 10k races and consider themselves an
advanced runner looking to achieve a goal time of sub
45 minutes. It has been designed by one of Australia’s best
marathon runners, Vlad Shatrov. Through his on ground running
groups, Runlab, Myrungroup and Runstrong, Vlad has trained
thousands of runners to achieve their impossible. View more
on Vlad here.
This program will help participants:
• Improving your aerobic fitness and overall body strength
• Speed and endurance
• Running training for a maximum of 6 days a week for 8 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 Launceston Ten Facebook
page 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.
TASMANIAN
RUNNING FESTIVAL
Seek support
If you need more encouragement or support and think you
would benefit from training in a group environment, consider
joining a local running group or participate in Parkrun.
Trust the training
The training program builds gradually over an 8 week period.
Towards the middle and later stages, speed and tempo sessions
are increased to build your confidence and running ability.
TYPES OF TRAINING
Below is an explanation of the different types of
training you’ll be doing during the next 8 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 pace that allows you to carry out a
conversation. If you know your potential race pace, then aim
at running about 10 to 20 percent 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 warm down properly. You’ll need a timer for
speed sessions as it’s important to keep each repetition at
roughly the same pace.
Time Trials
Time trials are a chance to measure your current level of
performance against the clock. In this program the distance
will be separated into a warm-up (WU), main set (MS) and cooldown (CD). Example: 3k WU/ 4k MS/ 3k CD
Gym/core/cross-training
Depending on your fitness levels, we recommend a minimum
weekly cross-training session, starting with a routine of about
30 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 Session
There are 2 ‘challenge weeks’ in this program. These include
additional challenge sessions 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.
02
GUIDELINES
Distance
The distance stated within the programs is the
approximate distance to be completed within
the entire session. Use this as a guide with more
advanced runners able to increase the distance
completed as compared to that scheduled.
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
TASMANIAN
RUNNING FESTIVAL
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%
03
10K ADVANCED | 8 WEEK PROGRAM
24TH APRIL: 8 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
(3-5k Pace)
3k WU/ 4k MS/ 3k CD
3:50
167.4-171
Wednesday
6k approx. total
5:0-5:13
133.2-151.2
Thursday
8k approx. in total
4:15
147.6-163.8
Monday
1
Tuesday
Friday
Saturday
Sunday
RUNLAB COMMENTS
Can be done any day of the week. We suggest 30
mins of core work plus functional strength exercises.
This is slightly faster than 10k race pace. Warm up
then undertake drills of 4 x 1k at 3:50 pace with a 2
min walk inbetween sets, then cool down.
RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up and then undertake drills of 2 x 2.5k at
4:15 pace with a 2 min walk in- between sets,
then cool down. RPE scale 6-7
Active recovery/Rest day
5k Time trial
3K WU/5k MS/ 2k CD
12k approx. in total
4:47-5:13
142.2-158.4
This is a benchmark 5k. Ideally an event such as Parkrun
can be completed. Otherwise choose a repeatable course
and record your time for future comparison. Warm up for
2k, run fast for 5k and then cool down for 2k.
Steady long run.
RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
04
10K ADVANCED | 8 WEEK PROGRAM
1ST MAY: 7 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
(5k Pace)
2k WU/ 4k MS/ 2k CD
3:50
167.4-171
Wednesday
2k WU/ 8k MS
5:0-5:13
133.2-151.2
Thursday
2k WU/ 5k MS/ 2k CD
4:15
147.6-163.8
Friday
6k approx. total
5:0-5:13
133.2-151.2
Monday
2
Tuesday
Saturday
Sunday
RUNLAB COMMENTS
We suggest 30 mins of core work plus functional
strength exercises.
Fartlek Session. Warm up run for 2k, then 3 min hard,
2 min hard, 1 min hard with 90 secs recovery after
each effort. Repeat twice after a short 2-3 minute
break between sets. Complete the session with
a 2k cool down. RPE scale 8-9
Add an additional 6 x 90 second hill reps, hard up/
easy back before running 6k easy. RPE scale 7-8
This is slightly slower than your 10k race target.
Undertake a 2k warm up then drills of 1 x 5k at 4:15
pace with a 2k cool down. RPE scale 6-7
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
12k approx. in total
4:47-5:13
142.2-158.4
Steady long run.
RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
05
10K ADVANCED | 8 WEEK PROGRAM
8TH MAY: 6 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
3k WU/ 5k MS/ 3k CD
3:50
167.4-171
Wednesday
6k approx. total
5:0-5:13
133.2-151.2
Thursday
6k approx. total
5:0-5:13
133.2-151.2
2k WU/3k MS/ 2k CD
4:15
147.6-163.8
Monday
3
Tuesday
Friday
(5k Pace)
(3-5k Pace)
Saturday
Sunday
RUNLAB COMMENTS
We suggest 30 mins of core work plus functional
strength exercises.
This is slightly faster than 10k race pace. Warm up
then undertake 5 x 1k drills at 3:50 pace with 2 min
walk recovery, then cool down. RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
After a 2k warm up, run up hills x 20. Run up hard
for 25 secs then jog back and continue with
the remainder of the set. Finish with a 2k easy
warm down. RPE scale 7-8
Active recovery/Rest day
14k approx. in total
4:47-5:13
142.2-158.4
Steady long run.
RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
06
10K ADVANCED | 8 WEEK PROGRAM
15TH MAY: 5 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
(5k Pace)
2k WU/ 4k MS/ 2k CD
3:50
167.4-171
Wednesday
6k approx. total
5:0-5:13
133.2-151.2
Thursday
2k WU/ 5k MS/ 2k CD
4:15
133.2-151.2
Monday
4
Tuesday
Friday
Saturday
Sunday
RUNLAB COMMENTS
We suggest 30 mins of core work plus functional
strength exercises.
Fartlek Session. Warm up run for 2k, then 3 min hard,
2 min hard, 1 min hard with 90 secs recovery after
each effort. Repeat twice after a short 2-3 minute
break between sets. Complete the session with
a 2k cool down RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up for 2k, then undertake drills of 2 x 2.5k
at 4:15 pace with 2 min walk in between sets,
then cool down. RPE scale 6-7
Active recovery/Rest day
5km Time trial
3K WU/5k MS/ 2k CD
14k approx. in total
4:47-5:13
142.2-158.4
This is a benchmark 5km. Ideally an event such
as Parkrun can be completed. Otherwise choose
a repeatable route. Warm up for 2k, run fast for 5k
and then cool down for 2k.
Steady long run.
RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
07
10K ADVANCED | 8 WEEK PROGRAM
22ND MAY: 4 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
3k WU/ 6k MS/ 3k CD
3:50
167.4-171
Wednesday
6k approx. total
5:0-5:13
133.2-151.2
Thursday
2k WU/ 5k MS/ 2k CD
4:15
147.6-163.8
Friday
6k approx. total
5:0-5:13
133.2-151.2
Monday
5
Tuesday
(5k Pace)
Saturday
Sunday
RUNLAB COMMENTS
We suggest 30 mins of core work plus functional
strength exercises.
This is slightly faster than 10k race pace. Warm up for
3k, then undertake drills of 6 x 1k at 3:50 pace with
2 min walk recovery, then cool down. RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up for 2k and then drills of 4 x 800m at 4:15
pace with minute walk b/w. 2km cool down.
RPE scale 6-7
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
14k approx. in total
4:47-5:13
142.2-158.4
Steady long run but building up the length of
this run now. RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
08
10K ADVANCED | 8 WEEK PROGRAM
29TH MAY: 3 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
2k WU/ 4k MS/ 2k CD
3:50
167.4-171
Wednesday
2k WU/ 8k MS
5:0-5:13
133.2-151.2
Thursday
6k approx. total
5:0-5:13
133.2-151.2
Monday
6
Tuesday
(5k Pace)
Friday
Saturday
Sunday
RUNLAB COMMENTS
We suggest 30 mins of core work plus functional
strength exercises.
This is slightly faster than 10k race pace. Warm up for
2k and then drills of 8 x 400m at 3:50 pace with 90
sec walk recovery, then cool down. RPE scale 8-9
After a 2k warm up, add an additional 6 x 90 second
hill reps. Run up the hills hard and jog back before
running 6k easy. RPE scale 7-8
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Active recovery/Rest day
5k Time trial
3K WU/5k MS/ 2k CD
15k approx. in total
4:47-5:13
142.2-158.4
This is a benchmark 5km. Ideally an event such
as Parkrun can be completed. Otherwise choose
a repeatable route. Warm up for 2k, run fast for 5k and
then cool down for 2k.
Steady long run but building up the length of
this run now. RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
09
10K ADVANCED | 8 WEEK PROGRAM
5TH JUNE: 2 WEEKS TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE (MINS PER K)
HR
Monday
7
Tuesday
30 minutes of functional strength training
2k WU/ 4k MS/ 2k CD
3:50
167.4-171
Wednesday
6k approx. total
5:0-5:13
133.2-151.2
Thursday
6k approx. total
5:0-5:13
133.2-151.2
Friday
2k WU/ 5k MS/ 2k CD
4:15
147.6-163.8
(5k Pace)
Saturday
Sunday
RUNLAB COMMENTS
This is slightly faster than 10kmrace pace. Warm up/
drills then 8 x 400m at 3:50 pace with 90 sec walk
recovery, then cool down. RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
Easy pace run, just stay nice and relaxed.
RPE scale 3-4
This is slightly slower than your 10k race target.
Warm up/drills then 1 x5k at 4:15. 2k cool down.
RPE scale 6-7
Active recovery/Rest day
8k approx. in total
4:47-5:13
142.2-158.4
Steady long run.
RPE scale 4-5
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
10
10K ADVANCED | 8 WEEK PROGRAM
12TH JUNE: 1 WEEK TO GOAL
WEEK
DAY
SESSION
DISTANCE
PACE
HR
Monday
8
Tuesday
RUNLAB COMMENTS
30 minutes of functional strength training.
(5k Pace)
Wednesday
2k WU/3k MS/1k WD
3:50
167.4-171
6k approx in total
5:0-5:13
133.2-151.2
Thursday
Pre-race sharpener. 2k warm up, then 30 seconds
fast, then 30 seconds float (easy running) x 5. Repeat
this set through twice with a 3-5 minute walk jog
recovery between. RPE scale 8-9
Easy pace run, just stay nice and relaxed.
RPE pace 3-4
Active recovery/Rest day
Friday
5k approx in total
5:0-5:13
133.2-151.2
Easy pace run with up to 4 x 30 seconds efforts
fast with a 60 second walk break. Session can be
completed Friday or Saturday to suit.
Saturday
Active recovery/Rest day
Sunday
Have a great run. Stick to your plan, feel confident
in your ability having completed the training.
Make sure you do a warm up jog and some
run throughs before the race.
RACE DAY
10k
Target race pace
REST
GYM/CORE/CROSS TRAIN
GENERAL AEROBIC
SPEED
TEMPO RUN
LONG/MEDIUM-LONG
CHALLENGE ACTIVITY
RUN/WALK/RUN
TASMANIAN
RUNNING FESTIVAL
11