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How to choose your distances in training?

Would you like to prepare your training plan for your 5 or 10 km?

How do you assess your chances of succeeding?
Here is a frequently asked question: Do I have to have run the competition distance in training before doing it?
* Note that these tips are mainly applicable over distances like 5,10 km (the longest distances associated with the Business Challenge)

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As with many subjects, there is no cut line but here are some tips to guide you:

First experience on the distance:

  • It is the first competition you do or the first challenge to run or walk/run a certain distance;
  • You resume training after a long break (several weeks off).

The objective of your preparation: an approach towards the distance of the challenge, without necessarily doing it in preparation. An event is a great way to get the extra energy to allow you to surpass yourself. Generally you need to have done around 75% of the distance in training to put the odds on your side and succeed with a feeling of pleasure. A good way to test your endurance is to do a ride that will last the estimated time in competition. For example, if I plan to do a 10km run/walk in 90 mins, I could do 30 mins walk + 30 mins walk/run + 30 mins walk. This test, which is useful for building your confidence, should be done a maximum of 2 weeks before your challenge. The energy of the crowd, the friends and the goal to achieve will propel you in unexpected ways.

Pleasure/health advice:

It's best not to skip the training steps, especially if this is your first experience. The training plans offered are proven. Trust them and trust yourself. It's often a mistake to extend planned workouts to feel “super ready”. You will tire more and also increase your risk of injury. One of the most important aspects of passing an event is to arrive healthy!

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Competitive distance already covered:

  • You have already done this distance recently;
  • You train regularly;
  • You want to improve your performance over the distance.

You will then have to approach the challenge distance in training at least 2 or 3 times in the previous weeks for a 10k. It's important to spend more and more time at “goal” speed on your long rides. Your regular outings should be between 50 and 75% of your competition distance for a 5 or 10 km. A specific training to complete a 10km in 60 minutes could be:

10min L + 4x 9' CV/1'L + 10min L

Where L = run at steady, slow speed.

9' CV/1'L = 4 times 9 minutes at "competition" speed (6 minutes per km or 10km/h) followed by 1 minute of slow speed.

Good competition!

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