Training for 6k run?

Question

A few months ago, I ran 3k in 9:17 which I thought was a decent time. Running 6k cross country, however, I only managed to finish 20th in Regional, missing out on State. My target from that point was to train my fitness until I was able to run 6k in 20 minutes.

Currently, I have been out injured with shin splints, so my 6k time may be somewhere around 23, 24 minutes.. (just a guess). Anyway, my question is, how long will it take for me to build up fitness in order to be able to run 6k in 20 minutes once I resume my normal training (2-3 half-hour runs per week). Thanks in advance

Answer 1

You train for the 6K the same way you would for a 5k xc race. The CA state xc meet is on the same course every year and there are several opportunities for xc runners to not only race on it, but also train on it. The course is in the middle of a public park in Fresno. If this is the case for you, then you should get as much training and/or racing in on that course as possible. Learn everything about that course and best way to do that is to train on it as much as possible.

Start build you base now. Base work is usually done over the summer, so that you coach can give you more specific training during the xc season. Your long runs should be only 20% of you total weekly mileage. So if your running 30 miles a week your long run only needs to be 6 miles. However, it I will slowly increase as your mileage increases.

Keeping a running journal with a the miles run daily (and weekly mileage) this will help you to know how much to increase your long run by.  After about 10-12 weeks of easy running for you base work, do a 5k race. Get your 2-mile and 5k times tell you what kind of shape your currently in.  The 2-mile time will give you your Vo2max and will be your new training pace for your workouts.  Do 2-mile hard run (at race pace) on a measured out course or tack of exactly 2-miles. Now your Vo2Max changes about every 14 days. As a result, you will need to do a 2-mile time trial about every three weeks to make adjustments to your training pace.  

Now you can add hills (short first then long) they should be placed in your program the day before your long run. At this point, you can also add tempo runs, steady states, farlek runs, races, long intervals ( do on grass for xc).

After another 6-8 weeks of training, add in your intervals, and speed work.  

You should reach your peak mileage about 5-weeks out from your goal race ( the state xc meet) and slowly taper your mileage.

  

Here are some ideas that you can use for getting back in to shape if you feel that you have lost some of your conditioning or physical fitness level has dropped.

Biking, only work the lower body (i.e. the legs) but is an excellent form of exercise and is easy to get into by just attending a Spinning Class at your local fitness club.

Elliptical Trainer is also a good idea for cross training

About ten years ago runners started running in deep end of pools, what is now called Deep Water Running, so that can get their runs in while injured without the high impact of running on hard surfaces that could worsen their injuries. You can do your runs in the pool and not only rebuild you endurance but improve you fitness very quickly due to the added resistance of the water. Find a local pool where you can go and do you runs in the deep end of the pool. This will help you heal much quicker and not only maintain you current level of fitness but improve it.

There are severity good videos (DVD/VHS) on the topic of Deep Water Running. In Fact there is a certification program for it in Canada and the have workshop in Britain

You may have to but an Aqua Jogger it will help keep you vertical in the water.

As for shin splint there are a lot of reason for then here are a few of them:

Overtiring ( too many miles too soon)

Running in old shoes ( they are only designed for 500 miles)

no base training ( easy running to build strength in your legs, that last about 6-8 weeks)

Drills to prevent shin splints:

Walk on your toes

Walk on you heals

Walk with your toes pointing in

Walk with your toes pointing out

for each of the above exercises start with 30-meters out and 30-meters then back. Repeat 3 times before your runs. Then after three weeks of doing this add 10meters. Repeat this cycle until you reach 50-meters.

Also do some seated and standing calf raise at your local health club. This will straighten your shin and calf muscles and help to prevent Shin Splints from developing.

Overall it really depend on what it is you are looking to get out of your workout. If your just looking to get some cardio in then biking is great for of exercise Because I am now in my early 40s, I do lot so spinning (biking classes) about 3 days per week. When combined with my runs (at least 4hours latter that same day) I am able to maintain my level of fitness that is acceptable to me for upcoming road race and works with my schedule of family responsibilities.

20 years of running distance races

10 years of coaching distance runners

Experiece runing lot of 5k races

Very hilly 6k road race (3rd palce finish)