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Key Speed Session per week

  • 07-03-2012 8:31am
    #1
    DOCO12
    Registered Users, Registered Users 2 Posts: 498 ✭✭


    Hi
    I'm just looking for advice on what would be the key speed session to do weekly if training for a 5/10k distance?
    Im running for last 2 years and havent done much speed work , find it confusing looking at different training plans regarding speed distance.
    Also is there any other session type per week one should not go without? Thanks


Comments

  • #2
    couerdelion
    Registered Users, Registered Users 2 Posts: 2,910 ✭✭✭couerdelion


    The one I'm doing alternates between intervals one week and a tempo run the next.
    So one week might be 10 min warm up 8x(400m @>5km pace, 2 minutes easy), 10 minute cooldown
    Then the following week
    10 minute warm up, 20 minutes building to 5km pace, 10 minute cool down.
    I vary it by reducing recovery time or building quicker to my 5km pace.

    Bear in mind my 5km pace isn't fast though :)


  • #3
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    This McMillan progressive 10k workouts is worth a read: http://runningtimes.com/Article.aspx?ArticleID=19553
    Also there was a boards discussion on the workouts here: http://www.boards.ie/vbulletin/showthread.php?t=2056231396


  • #4
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Yes, as couerdelion says, you want to alternate between sessions where you do a lot of fast intervals - 10x400, 6x800, 4x1000 - at at least 5k pace with recovery in between (50-90% of the duration of the interval) and sessions where you do one or two longer runs at a slightly slower pace, eg 20 minutes at 10k pace, 5 minute break, another 20 minutes at pace.
    Here's a good 10k plan, I also liked the plans in this

    Or just find an athletics club nearby and join up. You'll get coached speed sessions every week.


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