I am so excited to be teaming up with the Lexus LaceUp Running Series! You can save 15% on any Lexus LaceUp race with the code debbieruns15 (excluding the marathon relay and any kids’ race).
Of course, that means I’ll be running a 10k in about four weeks. If you’ve followed me at all lately, you know it’s been a little hot here in the desert (as I know it’s been just about everywhere this summer). So the running has been short, on trails, and definitely NOT fast. That is why I’m sharing my Four Week Faster 10k Training plan and inviting you to join me.
About the Lexus LaceUp Race Series
The Lexus LaceUp Running Series presented by Saucony presents a half marathon, 10k and 5k in four locations in Southern California. Each location provides a scenic course, chip timing, FREE race photos, high-quality finisher medals, and tech race shirts, plus a post-race food truck brunch and Sierra Nevada beer toast in a lively music-filled event hub.
Irvine on Saturday, September 3 (I’ll be there!): This is the only race of the Lexus LaceUp series that does not have a half marathon. Instead, it has a marathon relay, where teams of two to five runners complete a full 26.2 distance race. There is also a 1K kids race.
Ventura on Saturday, October 22: Ventura is a destination that is perfect for a run-cation. There not many things that are more inspiring than running along the California coast at sunrise. There is also a kid’s 1k which includes a t-shirt and finisher’s medal for $15.
Palos Verdes on Saturday, November 19: Do you love hills? (Or love to hate hills?) Then Palos Verdes is the race for you. It has a history too. Originally the Palos Verdes Marathon back in the 1960s, it had a reputation as one of the country’s most challenging races. It has evolved into the LaceUp series Half Marathon, but it will still challenge you! The runners are limited to 1,000, and it generally sells out early, so don’t waste time before signing up!
Riverside on December 4: The final race of the Lexus LaceUp series, it is a festive time in Riverside and you’ll probably see more than a few runners in their holiday running best.
Your 4 Week Faster 10k Training Plan
So here it is, the middle of a long hot summer and
I you have not been doing much training. Suddenly you have an opportunity to run a 10k in just a month! It sounds like fun, but you’d like to have at least a little training under your belt. Maybe even run a little faster!
Yes. You. Can!
If we start today (or tomorrow, that’s okay), not only can we finish 6.2 miles strong, we can even improve our speed! This four-week plan will get you to the finish line looking good and feeling strong! Oh, and it can help your 5k time too!
How can I get faster in 4 weeks?
Simply put, with proper training, including recovery, your body can take somewhere between 10 to 20 days to make adaptations due to the stimulus provided by your training. While an expedited program is not ideal, you can run faster in four weeks by following this program.
This program assumes that you are currently running up to four or five miles at a time and at least 10 miles a week. If you are a complete beginner, check out my 12 week 5k Training Program, which will take you from the beginning all the way to your first 5k.
You will be running five days a week. If that does not work for you, substitute one of the easy run days with cross training or rest. And always remember that while I am a coach, I am not your coach and I don’t know your specific needs and issues. Make sure you’re in good physical shape before starting the program.
Training Plan Description
VO2max Intervals: These are faster periods of running followed by a recovery period of about the same time. They improve the rate at which you use oxygen. They are done at a pace slightly faster than your 5k race pace. This also equals about 95-100% of your effort. They can be done on a track or you can measure out .25 or .5 miles distances on a safe road. Warm up for about 8-10 minutes and spend an equal amount of time running easy at the end of your workout.
Tempo Runs: These are done at your lactate threshold pace, which is the point at which your body accumulates more lactic acid than it can process and has to slow down. Basically, they teach your body to run faster for a longer period of time. After a warm-up of about 8-10 minutes, run at a pace that feels comfortably hard, approximately 85-90% of your effort level. Spend another 8-10 minutes running easy at the end of your workout.
Dynamic Warmup: After your running warm up for the above two workouts, spend about 5 minutes with a dynamic warm up by doing some drills. These can be high knees, butt kicks, cariocas, or other type of dynamic stretching that will prepare your body for the work ahead. Here is a detailed post (and videos) about running drills from 2:37 marathoner Tina Muir.
Long Run: Long runs should be run at an easy pace, especially for our purposes during this 4 week faster 10k training program.
Easy Runs: Easy runs are designed to help you recover, so it is important to run them at an easy pace. Don’t think that you can get faster quicker by “cheating” and adding an extra hard workout. The science of adaptation requires hard work followed by recovery. So easy means easy!
If you have any questions about any of the workouts, please ask in the comments.
Since the training plan starts on Monday, feel free to start right away with a short easy run on Thursday or Friday, and a four or five mile long run on Saturday.
What’s your favorite race distance?
Remember, I’ll be doing this training right along with you, so we’ll have a quick catch up every Wednesday. I’ll report on my progress and you can comment to report on yours. Have fun!
Now It’s Time for the Running Coaches’ Corner!
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Sunday Blog Hop with Jenn
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie
Inspire Me Monday with Janice
Weekend Snapshots with Erin
Anything Goes with Marilyn
Wild Workout Wednesday with Annmarie, Michelle, Sarah, and Angelena Marie
The Plant Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Giveaway Roundup and Try Out Thursdays with Smitha
The Blogger’s Pit Stop with Kathleen
Friday Fitness with Jill