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The Best 10k workouts - by Greg Mcmillan
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Looking forward to the result, with baited breath.So, it looks like I'm talking to myself here, but that's ok. It may prove useful or helpful for someone in the future. Today I did the 'ultimate' 10k workout. Hope it's as good as its word. Went well enough even if the first 2 miler was a bit quick and I was suffering a bit by the 3rd.
The pace went as follows (all Garmin times so I'd always add on 2 or 3 secs per kilometer): 3:37, 3:42, 3:45. Took 4 minute jog/rest between.
For those who aren't familiar with the plan, it called for 3x2 miles. 10 days to target race, not much left to do now.
Not many have managed to complete all of the training sessions, but still went on to secure solid 10k times, so you should be optimistic. What's the target race? 0 -
Krusty_Clown wrote: »Looking forward to the result, with baited breath. Not many have managed to complete all of the training sessions, but still went on to secure solid 10k times, so you should be optimistic. What's the target race?
It's the famous Postlaf, Krusty. A fine race to be fair. Big crowd and as I hope to knock a good chunk off the pb, I must try to get up further at the start this year.
http://postlaf.rtl.lu0 -
So, it looks like I'm talking to myself here, but that's ok. It may prove useful or helpful for someone in the future. Today I did the 'ultimate' 10k workout. Hope it's as good as its word. Went well enough even if the first 2 miler was a bit quick and I was suffering a bit by the 3rd.
The pace went as follows (all Garmin times so I'd always add on 2 or 3 secs per kilometer): 3:37, 3:42, 3:45. Took 4 minute jog/rest between.
For those who aren't familiar with the plan, it called for 3x2 miles. 10 days to target race, not much left to do now.
It may feel like you're talking to yourself, but I reckon there's a good few following the conversation, seriously thanks for keeping us updated. It'll be great to see how you get on, like Krusty said, with those splits you should be very confident of hitting your target. Are you targetting sub 37:30? 0 -
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It may feel like you're talking to yourself, but I reckon there's a good few following the conversation, seriously thanks for keeping us updated. It'll be great to see how you get on, like Krusty said, with those splits you should be very confident of hitting your target. Are you targetting sub 37:30?
Well the pb is 38.26 and I'm not getting that much younger (whatever Belcarra might say) so I'd be chuffed with 37:30. Short hill at km 7 is a bit of a bastard but fingers crossed. It'll be my 4th time running this and the previous efforts were 43.00, 39:40 and the pb above.
First time doing this plan though.0 -
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Marthastew wrote: »Hope the calf clears up, very best of luck with the race, looking forward to hearing all about it
Thanks Martha. Not exactly full of confidence I must say. Went for a light run tonight and the bloody thing got sore after about 4 k. Had been fine at start and actually went quite suddenly. I was very close to home though and the minute I felt it, I stopped and turned around. I have 3 nights now to be nice to it. Mrs Itz is going to have to suffer in silence. Have a bit of Star Balm (same as Tiger basically) on it and I'm just hoping it doesn't get too sore on the day.
Other than the calf I just felt like a sack of spuds tonight. Jeez, let's hope it's one of those cases where you just turn it around on race day. I'd been feeling great up to a week ago. I'd genuinely like to be able report back here having given it a real go whether I get the target time or not. I've never really flunked a race before (unless you count my first and second crampy marathons) 0 -
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Thanks Itziger. I'll go with the road for my key sessions and the track for 400m reps. It's more convenient for me to stick to road anyhow. Oh I'm dreading yet excited about this session already
That's how I felt. What pace you aiming for? I'd love to see a range of abilities try the plan and pool the info, then this thread could be really useful and maybe one or two of the more experienced runners could suggest tweaking the original and so on.0 -
That's how I felt. What pace you aiming for? I'd love to see a range of abilities try the plan and pool the info, then this thread could be really useful and maybe one or two of the more experienced runners could suggest tweaking the original and so on.
My PB from last Summer is 46.00. For the interim I wana break the 46 and then hopefully the 45. I've been suffering from IT Band Syndrome since Dublin marathon so only just back pain free the last few weeks. Can't wait to get stuck into some speed work and mileage.
Anyways I went out this eve and I survived wasn't as bad as I thought it would be. I did a one mile very slow warmup. My reps were abit all over the place 6.54 / 6.56 / 7.04 / 7.17 (big hill here) / 7.05 / 7.05 . I finished with 1mile cooldown. I read somewhere that McMillan had changed the rest period from 3mins to 5mins so I took a happy medium and opted for 4mins. I actually think this was abit too long. If were doing again I'd go 3mins. Feel great now. Nothing like some speed work for the endorphins 0 -
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My PB from last Summer is 46.00. For the interim I wana break the 46 and then hopefully the 45. I've been suffering from IT Band Syndrome since Dublin marathon so only just back pain free the last few weeks. Can't wait to get stuck into some speed work and mileage.
Anyways I went out this eve and I survived wasn't as bad as I thought it would be. I did a one mile very slow warmup. My reps were abit all over the place 6.54 / 6.56 / 7.04 / 7.17 (big hill here) / 7.05 / 7.05 . I finished with 1mile cooldown. I read somewhere that McMillan had changed the rest period from 3mins to 5mins so I took a happy medium and opted for 4mins. I actually think this was abit too long. If were doing again I'd go 3mins. Feel great now. Nothing like some speed work for the endorphins
Yeah, the rest period is up for grabs it would seem. I did 3 minutes for the 1 mile reps and 4 mins between the 2 mile lads. I suppose if you could do the 2 milers with just 3 minutes rest twould be even better. Always the fairly thin line of pushing it without injuring yourself - especially when you're not 20-30 age cat anymore. Good luck with it.
Are you being a bit conservative with the aim? 46 to sub 46 doesn't seem too ambitious!!!0 -
Yeah, the rest period is up for grabs it would seem. I did 3 minutes for the 1 mile reps and 4 mins between the 2 mile lads. I suppose if you could do the 2 milers with just 3 minutes rest twould be even better. Always the fairly thin line of pushing it without injuring yourself - especially when you're not 20-30 age cat anymore. Good luck with it.
Are you being a bit conservative with the aim? 46 to sub 46 doesn't seem too ambitious!!!
Ya it say ill need the 4mins when I start the 2mile reps. Prob is abit conservative, but as said I'm only coming back from injury haven't done anything fast since oct so am afraid I've lost allot of my sharpness. Time will tell. Oh course I'd only love to be going into the 43/44 mark. That would be a respectable enought time for me I hope
Anyone know what would be considered a good 10k time for a female to aim for? Thanks0 -
Ya it say ill need the 4mins when I start the 2mile reps. Prob is abit conservative, but as said I'm only coming back from injury haven't done anything fast since oct so am afraid I've lost allot of my sharpness. Time will tell. Oh course I'd only love to be going into the 43/44 mark. That would be a respectable enought time for me I hope
Anyone know what would be considered a good 10k time for a female to aim for? Thanks
Ooops, didn't realise you were female and coming back from injury to boot! Sub 45 would surely be considered fairly decent, no?
In Sunday's race all the fast women stayed at home cos none of em beat me. Weird - in the same race last year there were 2 or 3 ahead of me.0 -
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Sorry I'm very slack posting here. Did my second session last week first thing in the morning before I'd eaten and I think it's evident that speed and me without my coffee don't work too well. My splits were 7.16 / 6.56 / 6.45 / 6.57 / 7.13 / 7.16. So as you can see my splits were abit all over the place. Again this was done on the road. This time I took 3mins recovery between splits. In my non session weeks I've done 400reps and this week Im hoping to do a 5k time trial. Have to say I'm enjoying these sessions, well the feeling once there done that is Hope everyone else is enjoying too. 0
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Sorry I'm very slack posting here. Did my second session last week first thing in the morning before I'd eaten and I think it's evident that speed and me without my coffee don't work too well. My splits were 7.16 / 6.56 / 6.45 / 6.57 / 7.13 / 7.16. So as you can see my splits were abit all over the place. Again this was done on the road. This time I took 3mins recovery between splits. In my non session weeks I've done 400reps and this week Im hoping to do a 5k time trial. Have to say I'm enjoying these sessions, well the feeling once there done that is Hope everyone else is enjoying too.
Thanks for the update. I see you are doing your mile repeat sessions on the road with a hill at one point. My experience is that it is really hard to get good quality in these sessions if they are over variable terrain or conditions. It is very hard to ensure that you are getting a consistent effort level that tell you about your level of fitness and that would reflect race conditions. I know that race conditions may also be variable.
If you can find a relatively flat area, I think you would get much more out of these sessions. When I followed this programme I used a grass field in my local park that had a perimeter of almost exactly 800m so that worked really well. However that field was pretty much unusable through the winter. When I run this type of cruise interval on a very variable or windy route, I just get frustrated.
Good to see that the recovery is coming on.0 -
Sorry I'm very slack posting here. Did my second session last week first thing in the morning before I'd eaten and I think it's evident that speed and me without my coffee don't work too well. My splits were 7.16 / 6.56 / 6.45 / 6.57 / 7.13 / 7.16. So as you can see my splits were abit all over the place. Again this was done on the road. This time I took 3mins recovery between splits. In my non session weeks I've done 400reps and this week Im hoping to do a 5k time trial. Have to say I'm enjoying these sessions, well the feeling once there done that is Hope everyone else is enjoying too.
DOCO, to each her own (!) but I would find the interval stuff more or less impossible early in the morning. I also found I enjoyed the sessions, and would agree that this feeling came after I'd done them! If you can do them on the road I think it might stand to you on the day.Good luck and keep posting.0 -
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