A 10km Time Trial (TT) will provide you with a great training stimulus regardless of what distance you are training for (especially marathon distance or longer). You can also utilise the time you achieve to set training Pace Zones to enhance your training.
Each Tuesday I will be posting the Tuesday Kayak session that you can do to enhance your running. See a previous post about training intensity (levels) to know how hard to work.
10km TT
- 10min WU Level II;
- 3x 1min Level IV, 30sec Level II RI;
- 10km TT Level IV (do this on flat water and aim to achieve the best possible time that you can);
- 10min CD Level II;
- 10min Stretching
Before you commence make sure you have a pre-measured 10km course to use. Alternatively you can use your Garmin to paddle 1km in one direction and then turn around and return to the start point prior to repeating a total of five times.
It’s important to do this in flat water to ensure as many similarities in conditions as possible. Although we can’t totally account for ALL conditions, if we minimise the influence of water flow we will get better more consistent Heart Rate (HR) data that we can use for our training.
The warm up should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
Then to ensure your body is fully prepared and to lift your Heart Rate (HR) to a similar level you will use in your Time Trial, increase your effort to Level IV for 60 seconds, then have a 30 second Rest Interval (RI) at Level II. Repeat this a total of three times.
The main set is made up of a single 10km Time Trial (TT). Paddle this section as fast as you possibly can. I advise my athletes to aim to paddle the first third fast, second third faster and the final third fastest.
The Cool Down (CD) is at a low intensity, paddling (Level II) for a minimum of ten minutes.
Finish with 10 minutes stretching to assist with the recovery.
Once you have completed your Time Trial you can review your results and either establish or adjust existing training zones. If you haven’t assessed your Training Zones in the last eight weeks it might pay to re-establish them based on your current level of fitness. Look at your Heart Rate and take the average of the last 20 minutes of the Time Trial. You can utilise this as your Threshold Heart Rate (HR) level.
If you don’t use a Heart Rate Monitor to track your training, you will still get a great training stimulus from this effort.
Workout your training Heart Rate (HR) Zones as a percentage of your Threshold Heart Rate (HR).
| Lower Level | Upper Level | |
| Level I | 58% | 68% |
| Level II | 69% | 83% |
| Level III | 84% | 94% |
| Level IV | 95% | 105% |
| Level V | 106% | 116% |
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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