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!
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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
Believe it or not, I have never trained for any of my 10K’s (and there have been LOTS of them). It’s kind of a distance I take for granted since I do so many half marathons. That said, I have started to appreciate (and respect) the shorter distances, though, because they really utilize the importance of speed (and the unique endurance to sustain that speed). Thanks for sharing!!
I was always the same way, even with half marathons. I always had a base, was usually training for a marathon. Then…age (and a variety of other things like injuries and surgeries) happened. Sure, I could finish. But it would be kind of fun to pick up a little speed.
I WOULD HONESTLY TAKE ANY! I would make a vacation out of a race ! fun… ventura:)
I think Ventura is the one I’m looking forward to the most. I love that town!
I really need to do another 10km, it’s been a while since I raced that distance.
Also, quick note could you update the Wild Workout Wednesday hosts, two of them are out of date. Thank you!
I sure will as soon as I get to my real computer. I have a fondness for the 10k (in a weird masochistic kind of way
). It was my very first race distance.
Wish I lived close enough to join you! This looks like a fun series. I’ve pinned your training plan for future reference.
Thank you! I wish you were closer too. I’d love to race with you.
My runiversary and 40th birthday are coming up…I could SO use a racecation!
Yes! Perfect timing!
Free race photos?! I wish I lived there! haha – sounds like a great series and an awesome training plan!
I know! With the usual price of race photos this is exceptional!
I really really want to start running races again. I’m finally not in pain – woo hoo!!! I’d love to try Irvine because I’ve always wanted to relay, but that’s coming up fast. Second choice would be Palos Verdes because I actually DO love hills.
I’m looking forward to Palos Verdes. It’s so beautiful and I kind of like hills too.
I’m actually going to pin this workout so I can get myself kicked into gear. Once the weather cools down, that is…
Wish I could do one of these races!
I would love it if you would! It’s fun to run fast(ish) once in a while.
Boy do I wish I could run one of these races, what an awesome giveaway! I’d love to run a race in Cali…one day!
This training plan looks awesome! I’m pinning it – I may have to check this out when I’m not in marathon training mode
I’m kind of glad NOT to be in marathon training mode, especially in the heat!
This looks like a fun series! I’ve run in Cali a couple times and loved it. I do have a fondness for the 10K! I don’t run them enough.
There aren’t as many 10ks these days. It was the distance of my first two races ever, so I have a fondness.
That looks fun! I love the 10K distance- I wish they were easier to find! Good luck!
There really aren’t as many 10ks as there used to be. It’s a great distance!
This is so cool. I am planning on doing the LaceUp race in PV in November!
Oh yay! Maybe I’ll see you there! The half marathon?
The 10K is my least favorite distance! I’ve only run one 10K race and I just couldn’t figure it out. The 5K is my baby.
The challenge is that you have to run almost as fast as the 5k but for twice as far! They are tough!
Nice training plan! Shared and pinned for later
Thanks for linking up!
Thanks Annmarie!
Great training plan! Sometime soon I want to focus on the 10K for a training cycle. It’s a fun distance and a good chance to develop some speed.
Exactly. After I started running marathons, I rarely stepped back down to shorter races like the 5k and 10k. Now I appreciate them a lot more
Sounds like a fun race series! I wish that I lived on the West Coast and could participate.
Looks like a great races series! On the wrong coast though! Enjoy!
A nice share to read, I love it, thanks for posting
Oh ! This is a fast training plan. That is a good mile for you. Good luck!