There may be a few new concepts introduced in this program—e.g. intervals, tempo runs and strides. Here’s a quick definition for each as they relate specifically to the training.

Intervals – These are faster-paced runs and can range from 100 metres all the way up to three kilometres, depending on the distance you’re training for. In this program, I’ve kept the longest intervals to 1000 metres to help build your speed and turnover. Pace will vary depending on the length of interval. For example, for intervals 400 – 800 metres in distance, your pace will be run at your goal (or current) 5-kilometre pace. If you don’t know at what pace to run your intervals there are great pace charts available online—I often refer to www.mcmillanrunning.com.

Note: If you don’t have a GPS to calculate distance (or access to a running track), interval distances can be converted to time, based on your pace. For example, if your goal 10-kilometre pace is 50 minutes, the interval is 1000 metres and the workout calls for 10- kilometre pace, then you will run your interval for five minutes (or approximately 1000 metres).

Tempo Runs – These are longer, sustained efforts, often run at, or slightly slower/faster, than your goal race pace. They help you increase endurance and provide feedback on your improvement. After a 10-minute warm-up jog, increase your pace to goal race pace for the designated time (e.g. 16-minute tempo), then finish with a 10-minute cool down jog. The tempo pace should feel fast and steady, but comfortable, and you should finish feeling like you could have kept going at that pace (it is, after all, shorter than your race distance, but run at a similar pace). If you struggle to get through the time, then slow down slightly next week.

Strides – Think “wind sprints” like you used to do in school. These are short (80 – 100 metre) fast sprints run at about 80 per cent maximum speed. They provide three main benefits: improve running form, get your body used to running at a pace faster than race pace, and loosen your legs up following a shorter, easier run. Find a flat stretch of road, sidewalk or grass. Sprint 80 – 100 metres focusing on running form and quick turnover. Jog easy back to the start. Repeat four times.

Long Run – While this is not a new concept, many runners aren’t sure at what pace to run their long runs. In this program, I recommend running them at ‘conversation pace.’ This means at all points in the run—from start to finish—you should be able to comfortably hold a conversation with your running partner. Long runs and easy runs between workouts help build an aerobic base, while the intervals and tempo runs take care of the speed and race fitness. Long runs are scheduled for Saturdays but if you’re used to doing your long run on Sunday these two days can be swapped.

Finally, if you’re not used to running six days a week (I’ve designated Friday as the day off in this program), you can use Monday as an optional day. This means a second complete rest day or a cross-training day (yoga, bike, etc.).

Enjoy following this 12-week training program and I hope you’ll stay motivated to run a new 10-kilometre PB!

Download a PDF of the 12-Week 10 KM Training Plan.

You may also like: Training Plans

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Featuring Canadian Olympic, National & North American Marathon Record holder Cameron Levins. Run your way around the world with some cool, quirky and unconventional races. Train for 10 km right up to a marathon – plus a 25 km trail run and 70.3 program. Strength workouts for runners, spice it up to improve your performance and so much more.

You will see that the 12-week buildup includes six runs/week, but this can be reduced to five runs (optional day off or cross-training day on Wednesday), should your schedule/training require it. As well, the Saturday and Sunday runs can easily be swapped, without affecting the training.

Each week, there are three key sessions – Tuesday intervals, Thursday tempo run and Sunday long run – with easy run days (or off days) in between. As with most run training programs there is a gradual build in both distance and intensity towards the goal race, with ‘down’ (lower volume) weeks every third week.
The Tuesday interval session is designed to provide strength and speed to the training program. Tuesday workouts should include a 3 km warm-up jog and 4 x 100 m strides before beginning the intervals. If you don’t have access to a track or marked pathway, you can run the intervals using times (e.g. 800 m = 3 min, 1000 m = 4 min).

The goal for the Thursday tempo workout is to get your body accustomed to your goal half-marathon pace. Because the tempo distance is significantly shorter than the 21.1 km race distance, the pace should feel relatively comfortable for the entire tempo and thus, it should be run at as even pace as possible.

Over the course of the 12 weeks, you may find that, as your fitness improves, so does your half-marathon goal pace. Each Thursday, do a 10-15 min warm-up jog, then go straight into the tempo portion of the workout, followed immediately by a 10-15 min cool down jog.

Finally, the Sunday long run should be run at a comfortable (conversation) pace. The goal of this run is to gradually build up your running distance, so your body is prepared to run that far on race day. This program includes ‘over-distanced,’ meaning your long runs will eventually exceed 21.1 km a couple times.

• Many runners will be unsure of their paces for the intervals – a good reference for pacing charts both for determining a goal half-marathon time and for interval workouts is: www.mcmillanrunning.com

Download a PDF of the Half-Marathon, 12-Week Training Plan.

Read this story in the digital edition of IMPACT Magazine.

IMPACT Magazine’s 2021 Running Issue

Looking for running inspiration? Training for a race? We have first-rate training programs designed by some of the best running coaches for your next 10K, Half-Marathon, Marathon and 70.3 distances, plus an epic Road Running Shoe Review to help you get started on the right foot. Plus – our annual RACE SOURCE GUIDE features hundreds of races that you can participate in from virtual to in-person.

As I approach my 40th birthday, I know that I will never run as fast as I did in my 20s. But I still look forward to seeing how quickly I can get my slightly slower body around 10K and Half Marathon race courses.

I was a competitive distance runner until my late-20s, then my training took a dip as life caught up with me. In my mid-30s, once my kids were older and I was able to return to a more consistent training regimen, I realized I would have to make several adjustments to the training schedule I kept in my younger years. Here are some of things I learned along my racing journey that may help you run faster than Father Time.

Be consistent

Regardless of your age, maintaining a consistent training schedule is one of the best ways to run faster. This doesn’t mean more mileage or higher intensity workouts, it simply means keeping your lifestyle as uniform as possible every week. This is one key reason I didn’t run as fast in my early 30s — I just didn’t run as consistently week in and week out. If you run five days one week, then only two days the next, get too few hours of sleep far too often and don’t eat right, your training and racing will suffer. Alternatively, if you’re able to commit to running/working out just four times per week, are able to limit the late nights and stick to a relatively healthy diet, you will perform better.

Adjust training frequency/intensity

It’s important to adjust both training frequency and intensity as you get older. In my mid-30s, when I returned to the type of training I did in my 20s, I quickly discovered I could no longer do three hard workouts a week plus a long run. My body just didn’t recover the way it used to. The solution was to cut back to two hard workouts (one interval and one tempo workout) with two full days recovery in between, rather than one. As for intensity, perhaps it’s a result of racing longer distances (more 10Ks and Halfs, not 5K and 10K), but the intervals have gotten longer, the pace has slowed and the number of reps has increased. I used to think 10 x 200m or 10 x 400m were the workouts to aim for, but now feel 6-8 x 1,000m is more to my liking. This isn’t to say that you shouldn’t run 200m or 400m intervals, just make sure your training leads to this type of speed workout. If you’re used to doing 1000m or 1600m intervals, don’t suddenly switch to true speedwork. The risk of injury will be greater.

Stick to key workouts

After 25 years of running, I’ve found several workouts that get me in shape for racing. As a result, I tend to stick to these workouts and don’t experiment as much as I used to. Some might consider this boring, but I find it a good way to ensure that I get the quality and intensity I need. Some examples include the aforementioned 6-8x1000m or 6x1600m (mile). For a little shorter, speedier workout, I gravitate to 12-16x400m.

Include strength training

Many distance runners have never been fans of the weight room. This doesn’t have to change as you reach your 40s and 50s, but it is important to maintain strength, even if it’s through a fairly basic regimen of exercises. Almost every high-level masters runner I’ve spoken with firmly believes that strength training is an important part of both running fast and avoiding injuries. Obviously, much of this strength starts at the core (situps, planks), but also lower-body work such as squats, lunge squats and calf raises. Including upper-body training in a strength workout is important, even if just to maintain balance or look better at the beach. Most trainers can put together a basic strength workout that can be done in 30 minutes, two to three times per week.

Add variety

While some runners cringe at the idea of cross-training, many top-level masters runners have experimented with other sports, often with great success. For some, this has been due to a running injury, for others it’s simply to add some spice to their training. Even adding in sports such as cross country skiing, will take stress off the joints and still maintain a great level of fitness for when the weather turns.

Nutrition

Eat a healthy, balanced diet to help you perform at your optimal level and maintain a healthy weight. For some genetically blessed people, no matter how much food they eat, they won’t gain weight, even into their 40s and 50s. For most, however, once they reach the Big 4-0, (give or take a couple years), weight seems to climb. That’s because the rate your body burns calories at rest decreases as you age. Though exercise (both aerobic and anaerobic) will have an effect on basal metabolic rate, your weight management formula becomes even more important as you age: calories in must be less than or equal to calories out to lose or maintain weight. How does this relate to running fast? It’s easier to haul a lean(er) body around a race course than it is carrying an extra 10 pounds!