Picking Up the Pace

You should now have a solid foundation. Let’s make the training interesting with some pickups (or strides) and aerobic intervals. This will get you comfortable running at harder efforts.  

In Week 5, we introduce Gentle Pickups, where you gradually increase your pace over 100m or 20-30 seconds, then gradually decelerate.  This should be 70 to 80% of your all-out pace. Start with a 20 to 25-minute warm-up at an easy effort. Then do the number of pickups as prescribed in your schedule. Walk or jog for about one to two minutes between reps to recover, then finish with an easy effort jog to cool down. Try to do the pickups on a straight flat surface if possible.  

In Week 7 we add some Aerobic Intervals where you push the pace a bit but don’t go all out.  Start by running 20 to 25 minutes at an easy effort to warm up.  Then push the pace a bit for the time indicated in the schedule.  For example, 4 x 1 minute with a 1-minute recovery jog in between means running faster for one minute, then jogging for one minute – repeat 4 times.  

The Aerobic Intervals should feel Comfortably Hard, meaning you could keep going for another minute if needed. You should not feel tanked at the end of it. The intensity should feel like 7-8 out of 10 on a Relative Perceived Effort scale  

Keep the effort conversational and relaxed for Easy Efforts. These runs might feel “slow,” but you’re still getting the full physiological benefits.

You will see a second workout on Day 2 in BOLD. This is for those of you who are a bit more advanced or ahead in the schedule. You can find out more information on Fartleks in Workouts Explained Section. This is build on the pickups you did last block.

Finally you will start to see a Long Run on your schedule. This is the longest run of the week. As the weeks progress – they will get longer. Just like the Easy Run that build endurance. However there is the added benefit of building confidence that you can take on the 10 km challenge.

The Training Plan

WEEK	DAY 1	DAY 2	DAY 3	DAY 4 (Long Run)
5	30′ Easy Effort (w/ optional 6 x 30′ strides + 90′ recovery jog)	40′ Easy Effort with 3-4 Gentle Pickups OR 40’ with 15’ of Fartleks (1’ Hard/1’ Easy)	30′ to 40′ Easy Effort	40 to 50′ Easy Effort
6	30′ Easy Effort (w/ optional 6 x 30′ strides + 90′ recovery jog)	40′ Easy Effort with 5-6 Gentle Pickups OR 40’ with 20’ of Fartleks (1’ Hard/1’ Easy)	30′ to 40 ‘Easy Effort	40 to 50′ Easy Effort
7	35′ Easy Effort (w/ optional 6 x 30′ strides + 90′ recovery jog)	40′ Easy Effort with 4 x 1′ Aerobic Intervals with 1′ recovery jog in between. OR 45’ with 20’ of Fartleks (2’ Hard/1’ Easy)	35′ to 45′ Easy Effort	45 to 55′ Easy Effort
8	35′ Easy Effort (w/ optional 6 x 30′ strides + 90′ recovery jog)	40′ Easy Effort with 4 x 90″ Aerobic Intervals with 1′ recovery jog in between. OR 45’ with 20’ of Fartleks (2’ Hard/1’ Easy)	35 to 45′ Easy Effort	45 to 55′ Easy Effort

Guidelines

• Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days in a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).