The Best 10k workouts - by Greg Mcmillan

AdpRo · 09-05-2013 2:48pm

Also trying this program.

I managed the 6 * 1 miles last weekend, aiming for sub 50 so plan was to run 8.00, managed to do all reps between 7.57 & 7.59, found it tough going for the last 2 though, do people normally take a standing / walking break or just slow down and keep running? I was taking a standing / walking break, there is no way I would have been able to complete if I didn't!

I did 10 * 400m today, they were ok, last 2 or 3 were hard to keep pace, averaged around 1.45 - 1.50 for the reps so happy enough, for the first 5 recoveries I jogged but the last few were a mix of jogging and walking!

Letyourselfgo · 09-05-2013 4:46pm

Weetabix wrote: »

Also trying this program.

I managed the 6 * 1 miles last weekend, aiming for sub 50 so plan was to run 8.00, managed to do all reps between 7.57 & 7.59, found it tough going for the last 2 though, do people normally take a standing / walking break or just slow down and keep running? I was taking a standing / walking break, there is no way I would have been able to complete if I didn't!
!

It should be 3 minute jog recovery for the 6x1 mile reps, it does make the session a little harder but it's suppose to be hard

10k PB's have to be earned. It's always been a bad distance for me but hopefully the Mcmillan sessions help.

elPadrino · 21-05-2013 1:54pm

I'm back again to have another crack at a fast 10k. I ended up doing 2 of the 4 sessions last time out but, disappointingly, missed the last two. Still, I managed to improve my PB by a few minutes.

Goal race is the Fingal 10k in 9 weeks time. I did this race last year and it was quite hilly in parts. Going to do the 1x6 miler later in the week so I'll let you know how I get on.

Goal: As close to 40 minutes as possible :eek:

drquirky · 21-05-2013 2:10pm

elPadrino wrote: »

I'm back again to have another crack at a fast 10k. I ended up doing 2 of the 4 sessions last time out but, disappointingly, missed the last two. Still, I managed to improve my PB by a few minutes.

Goal race is the Fingal 10k in 9 weeks time. I did this race last year and it was quite hilly in parts. Going to do the 1x6 miler later in the week so I'll let you know how I get on.

Goal: As close to 40 minutes as possible :eek:

By all accounts that Fingal 10k is slow as molasses..... would you not pick another?

elPadrino · 21-05-2013 3:01pm

Nice expression

Yeah I ran it last year and found it ok (ish) apart from the fair bit of wind that was about. I might reconsider closer to the time.

elPadrino · 23-05-2013 9:12pm

Session 1 in the bag. Was a fairly stiff headwind for miles 1, 2, 3 as I headed out the flat route along the coast from Clontarf towards Howth. I turned around after 3 intervals and Mother Nature played ball for the next two with a nice tail-wind. Then, of course, the wind did a 180 and blew straight into my face for the last mile. This better be worth it

Anyway, target pace was 6:26/mile for a 40 minute 10k goal. Splits were as follows:

1: 6:15
2: 6:21
3: 6:23
4: 6:14
5: 6:13
6: 6:17

Tired, but happy.

belcarra · 23-05-2013 11:02pm

Hard to beat that stretch for these sessions! The wind can be strong sometimes alright but the elevation is perfectly flat.
Good session!

FrClintPower · 26-05-2013 10:43pm

elPadrino wrote: »

I'm back again to have another crack at a fast 10k. I ended up doing 2 of the 4 sessions last time out but, disappointingly, missed the last two. Still, I managed to improve my PB by a few minutes.

Goal race is the Fingal 10k in 9 weeks time. I did this race last year and it was quite hilly in parts. Going to do the 1x6 miler later in the week so I'll let you know how I get on.

Goal: As close to 40 minutes as possible :eek:

I'm going to do these sessions to prepare for the Fingal 10k as well. Aiming for 43mins which is about a minute faster than my Terenure 5 mile time would suggest so I'm expecting the 6 x 1 mile session this week to be pretty tough!

Letyourselfgo · 27-05-2013 10:52am

Letyourselfgo wrote: »

I extended the McMillan workouts by 3 weeks and introduced 5x1k (wk1), 4x1 mile (wk2) and 5x1k (wk10) and that'll bring me right up to the Dunshaughlin 10k. I think jumping in at 6x1 miles off a lowish base is tough and I can remember 2 years ago myself and meno started on 4x1 mile before the 6x1 mile and it worked well.
It'll also be interesting to see the difference in the 1k reps in wk 1 with wk 10.

I've yet to miss a session of the extended program. Have done 6 of the 10 sessions with the 5k race on Saturday just gone. I ran 22'08 (little disappointed) but there's a tough climb and I'm convinced I could run faster on a flatter course. My pace was sth like 6'50 for the first and last mile while the pace in the middle (hill) WAS 7'42 :eek:
My question is though I'd rather do a 5k now at the end of the program instead of 10k and am wondering should I alter the remaining sessions?

2x2 mile +2x 1 mile
20x200m
3x2m
5x1k

or add sth else a little quicker but shorter in addition to the above?
I do want to keep the last 5x1k just so I can compare it to week 1. I'd like to get into 20xx territory and with 5 weeks to go I don't think it's out of the question?

drquirky · 27-05-2013 11:01am

Letyourselfgo wrote: »

I've yet to miss a session of the extended program. Have done 6 of the 10 sessions with the 5k race on Saturday just gone. I ran 22'08 (little disappointed) but there's a tough climb and I'm convinced I could run faster on a flatter course. My pace was sth like 6'50 for the first and last mile while the pace in the middle (hill) WAS 7'42 :eek:
My question is though I'd rather do a 5k now at the end of the program instead of 10k and am wondering should I alter the remaining sessions?

2x2 mile +2x 1 mile
20x200m
3x2m
5x1k

or add sth else a little quicker but shorter in addition to the above?
I do want to keep the last 5x1k just so I can compare it to week 1. I'd like to get into 20xx territory and with 5 weeks to go I don't think it's out of the question?

I'd bang a hill workout this week or next (8-10 reps 1:20/1:30 steep hill) Run a solid 3-5mile tempo to replace the 3x2miles and change the 20x 200 to 10x 400 off 1 min (but at 3k-5k race pace. Sounds to me like strength is a problem right now (based on dropping to a min off pace up the hill)so hills and tempo will help that/ while the 400's quick will sharpen you. Also the 4 w/o's you list are totally 10k specific (w/ the exception os the 20x 2 ) and if you wanna run fast 5k's, I firmly believe you need to workout a bit between 3k and 5k pace..

I think tempos are really important as well as they teach the body to hold a baseline pace and keep the threshold low. I'm really not a fan of the 3x2m workout for anything shorter than a 10k....

drquirky · 27-05-2013 11:09am

Sorry yeah that 5x 1k is a really good workout as well...

Letyourselfgo · 27-05-2013 11:16am

drquirky wrote: »

Sorry yeah that 5x 1k is a really good workout as well...

Thanks for the quick reply. That all sounds pretty good. I definitely won't be back to marlay for the goal race

so would you still keep the hill session?

Yeah I really like the 5x1k and I find it a good predictor as well.

drquirky · 27-05-2013 11:43am

Letyourselfgo wrote: »

Thanks for the quick reply. That all sounds pretty good. I definitely won't be back to marlay for the goal race so would you still keep the hill session?

Yeah I really like the 5x1k and I find it a good predictor as well.

I always find hills brings on rapid improvements in me....helps a bunch with both speed and strength. I'd keep it but do it this week as you'll see the benefits on the sharpening approaching the goal race... what goal race you targeting? I've hear that Marlay course ain't the quickest lol

Also assume you are doing strides but for 5k I'd religiously do them 3 days a week....I've gone back to them and really seen improvements in my top end speed

Letyourselfgo · 27-05-2013 11:52am

drquirky wrote: »

I always find hills brings on rapid improvements in me....helps a bunch with both speed and strength. I'd keep it but do it this week as you'll see the benefits on the sharpening approaching the goal race... what goal race you targeting? I've hear that Marlay course ain't the quickest lol

Also assume you are doing strides but for 5k I'd religiously do them 3 days a week....I've gone back to them and really seen improvements in my top end speed

Thinking about the midsummer in St Annes(16/6) but for some reason I have it in my head that it's short (have nothing to back this up) so maybe Malahide on the 22nd.
I'm going to keep the hill session. Thanks

RayCun · 27-05-2013 12:21pm

Letyourselfgo wrote: »

Thinking about the midsummer in St Annes(16/6) but for some reason I have it in my head that it's short (have nothing to back this up)

There was a late course change last year, if it was short that might be the reason. If it was short - it's through a park, plenty of tree cover and some sharp turns to confuse a Garmin

Ninap · 27-05-2013 12:24pm

Anyone else find all the chopping and changing between metric and imperial measures a bit confusing? Easier if the plan was just in metres / Kms

drquirky · 27-05-2013 2:50pm

Ninap wrote: »

Anyone else find all the chopping and changing between metric and imperial measures a bit confusing? Easier if the plan was just in metres / Kms

Nope.

Peckham · 27-05-2013 5:00pm

KMs and metres are for wimps, track posers and triathletes. Road runners train in miles.

belcarra · 27-05-2013 8:23pm

Peckham wrote: »

KMs and metres are for wimps, track posers and triathletes. Road runners train in miles.

What distance is that race you keep volunteering for in malahide every sat morning??

wrstan · 27-05-2013 9:41pm

Peckham wrote: »

KMs and metres are for wimps, track posers and triathletes. Road runners train in miles.

And I thought yards and miles were for Americans, imperialists and UKIP

Peckham · 28-05-2013 8:22am

belcarra wrote: »

What distance is that race you keep volunteering for in malahide every sat morning??

That's not road running!

FrClintPower · 28-05-2013 10:32pm

drquirky wrote: »

I'd bang a hill workout this week or next (8-10 reps 1:20/1:30 steep hill) Run a solid 3-5mile tempo to replace the 3x2miles and change the 20x 200 to 10x 400 off 1 min (but at 3k-5k race pace. Sounds to me like strength is a problem right now (based on dropping to a min off pace up the hill)so hills and tempo will help that/ while the 400's quick will sharpen you. Also the 4 w/o's you list are totally 10k specific (w/ the exception os the 20x 2 ) and if you wanna run fast 5k's, I firmly believe you need to workout a bit between 3k and 5k pace..

I think tempos are really important as well as they teach the body to hold a baseline pace and keep the threshold low. I'm really not a fan of the 3x2m workout for anything shorter than a 10k....

i like the sound of doing hill repeats as most road races will have some sort of hilly section where your pace can drop if you're not careful, so i'll be incorporating a couple of hilly sessions in the off weeks between mcmillan's sessions. what kind of pace/effort would you be talking about here? all out for 1.30? 10k pace? 5k pace?

pconn062 · 28-05-2013 10:52pm

FrClintPower wrote: »

i like the sound of doing hill repeats as most road races will have some sort of hilly section where your pace can drop if you're not careful, so i'll be incorporating a couple of hilly sessions in the off weeks between mcmillan's sessions. what kind of pace/effort would you be talking about here? all out for 1.30? 10k pace? 5k pace?

You should do your hill repeats at 3-5k effort, not pace. Take sufficient recovery between each one to allow you to match the effort during each repeat, walk down the hill if necessary. These will help build leg strength and will help you on a hilly course.

FrClintPower · 28-05-2013 11:22pm

pconn062 wrote: »

You should do your hill repeats at 3-5k effort, not pace. Take sufficient recovery between each one to allow you to match the effort during each repeat, walk down the hill if necessary. These will help build leg strength and will help you on a hilly course.

good stuff, a bit harder to estimate than pace but i'll give it a bash.

pconn062 · 28-05-2013 11:46pm

FrClintPower wrote: »

good stuff, a bit harder to estimate than pace but i'll give it a bash.

True but the idea I think it not to get too tied up with pace but rather do them at a good solid pace, they should feel hard but not so hard that you have to cut the session short. That's why it is better to gauge by effort than by pace.

Ceepo · 29-05-2013 8:35am

pconn062 wrote: »

True but the idea I think it not to get too tied up with pace but rather do them at a good solid pace, they should feel hard but not so hard that you have to cut the session short. That's why it is better to gauge by effort than by pace.

Comfortably hard

.
Agree with you on these. They should be done approx same pace. So pick a hill not to steep.
30 to 80 sec long but I wouldn't go much longer. Run to the same point, float back down rec,and back up again, if you can't hold time for the effort you are making then you have enough done. You don't need any set amount just do enough. A bit vague maybe but you will know when you have enough;)

FrClintPower · 29-05-2013 10:20am

Ceepo wrote: »

Comfortably hard .
Agree with you on these. They should be done approx same pace. So pick a hill not to steep.
30 to 80 sec long but I wouldn't go much longer. Run to the same point, float back down rec,and back up again, if you can't hold time for the effort you are making then you have enough done. You don't need any set amount just do enough. A bit vague maybe but you will know when you have enough;)

grand, the steepness was going to be my next question! I live beside the Phoenix Park so I might do these up the hill towards Upper Glen Road from the Chapelizod gate, it's a steady gradient.

Ceepo · 29-05-2013 11:08am

FrClintPower wrote: »

grand, the steepness was going to be my next question! I live beside the Phoenix Park so I might do these up the hill towards Upper Glen Road from the Chapelizod gate, it's a steady gradient.

Steady gradient is exactly what you are after. You should be trying to develop aerobic power and not to go anaerobic. Or explosive power. No saying there is not a place for this but but not all at the same time.

Ceepo · 29-05-2013 11:18am

FrClintPower wrote: »

I'm going to do these sessions to prepare for the Fingal 10k as well. Aiming for 43mins which is about a minute faster than my Terenure 5 mile time would suggest so I'm expecting the 6 x 1 mile session this week to be pretty tough!

IMO someone who is running 43+ min for 10k does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough,

Itziger · 29-05-2013 1:31pm

Ceepo wrote: »

IMO someone who is running 43+ min for 10k does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough,

Interesting. I have no coaching experience whatsoever but I thought the pace would be what matters. I'm 37.4x for 10k and did the key sessions of the plan discussed here.

If the poster is doing the reps at the correctly adapted pace, shouldn't he try the full 6??

What about age and gender, would they matter as well?

Genuine questions btw, not trying to start an argument.

Ceepo · 29-05-2013 2:07pm

Itziger wrote: »

Interesting. I have no coaching experience whatsoever but I thought the pace would be what matters. I'm 37.4x for 10k and did the key sessions of the plan discussed here.

If the poster is doing the reps at the correctly adapted pace, shouldn't he try the full 6??

What about age and gender, would they matter as well?

Genuine questions btw, not trying to start an argument.

Of course you are right in saying that pace is the key.
However in my experience 6 is to many for 43+ runner as may of them will be doing 20/30 ml per wk. OK some are doing more, lets say even 40 mpw. Even at the higher end its ball park 1/7 of weekly mileage, of course this maybe still OK if the other runs support this.

I coach a no of athletes and for me 4/5 per ml is enough. Some of these athletes are running 33 min 10k.

One athlete I work with runs 45 min 10k approx. They will typically run a session on 2 x( 8x 400) in 1min 7 of 75 sec 3 min between sets. Other sessions would be hill as earlier and if ml reps no more than 4.
This will only be part of the training wk with other run of lsr approx 90 min easy runs at not faster then 9 mm. And steady runs included..
This is only a snap shot as training progress but is a guide

It has to be said this is my view and others will have there own opnion.

belcarra · 29-05-2013 2:20pm

Of course though this thread is specific about McMillan's 10k workout so probably a few too many deviations in those plans for this thread?

Also, probably would have been better off saying:
"IMO someone who is running <40mpw does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough"
than
"IMO someone who is running 43+ min for 10k does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough"
Personally speaking my PB is 42:22 and that's off 1,100 miles so far this year (granted I'm marathon training rather than specifically 10k training).

Letyourselfgo · 29-05-2013 2:28pm

I can see ceepo's point and would probably agree based on my own experience.
I started with a 5x1k and 4x1 mile before doing the 6x1 mile, this was in the hope that I'd have my mileage up a bit before the 6x1. That didn't happen and even though I've been able to do both 6x1 mile and 1x2 mile+4x1 mile, it has left me very tired and more importantly this has had an impact on the rest of the weeks training. Off a higher mileage base I have no doubt my body would have coped better with the sessions.

Ceepo · 29-05-2013 2:41pm

belcarra wrote: »

Of course though this thread is specific about McMillan's 10k workout so probably a few too many deviations in those plans for this thread?

Also, probably would have been better off saying:
"IMO someone who is running <40mpw does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough"
than
"IMO someone who is running 43+ min for 10k does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough"
Personally speaking my PB is 42:22 and that's off 1,100 miles so far this year (granted I'm marathon training rather than specifically 10k training).

Yup you're probably right.

But principal applys.
And I was waiting for someone to come out of the high grass somewhere. Flipping marathon runners:D

FrClintPower · 29-05-2013 3:03pm

Ceepo wrote: »

IMO someone who is running 43+ min for 10k does not have the aerobic capacity to sustain doing 6 x 1 ml reps, 4 would be enough,

just to report back, i managed the 6 x 1 miles although they averaged 7.03mins rather than the 6.55-7.00 i was hoping for. definitely tough work though, and i thought long and hard about your advice that 4 was enough when i was about to start the 5th mile! it'll be interesting to see if i have the same experience as Letyourselfgo in terms of feeling tired afterwards and having it effect the rest of the week, i'm doing 25ish miles per week at the moment so it is a low enough base. always interesting to read the different views though!

Letyourselfgo · 29-05-2013 3:20pm

I'll be interested to see what you average the next workout. I think for my 6x1 I was about 7'30ish on a windy hilly course and then for the 1x2m+4x1m I was down to 7'05 on the flat.
Apart of me really wants to see the rest of the workouts out but it's a 5k time I really want not the 10.
Well done today btw as it helps with mental strenght being able to get through a session like that.

FrClintPower · 29-05-2013 3:52pm

Letyourselfgo wrote: »

I'll be interested to see what you average the next workout. I think for my 6x1 I was about 7'30ish on a windy hilly course and then for the 1x2m+4x1m I was down to 7'05 on the flat.
Apart of me really wants to see the rest of the workouts out but it's a 5k time I really want not the 10.
Well done today btw as it helps with mental strenght being able to get through a session like that.

Thanks for that, and I think I'll definitely be more confident going into the next one after today.

Letyourselfgo · 29-05-2013 5:21pm

drquirky wrote: »

I'd bang a hill workout this week or next (8-10 reps 1:20/1:30 steep hill)

This was absolute torture.
When deciding on location for this I thought why not use the marlay parkrun hill that caused me all the grief last weekend.
All I could manage was 6x1 minute. I'll have to work up to 8 or 10 x 90 seconds. Also maybe the hill was a bit too steep and I did run them a tad fast. The first 3 at an average of 6'05 but then the next 3 were 6'33. Current 5k pace is 7'00 :rolleyes:
Having failed to do 8 reps I decided to finish with 1k at 5k pace and I got that spot on.

drquirky · 29-05-2013 5:25pm

Letyourselfgo wrote: »

This was absolute torture.
When deciding on location for this I thought why not use the marlay parkrun hill that caused me all the grief last weekend.
All I could manage was 6x1 minute. I'll have to work up to 8 or 10 x 90 seconds. Also maybe the hill was a bit too steep and I did run them a tad fast. The first 3 at an average of 6'05 but then the next 3 were 6'33. Current 5k pace is 7'00 :rolleyes:
Having failed to do 8 reps I decided to finish with 1k at 5k pace and I got that spot on.

Sounds like a good hill workout! IMO you should feel like throwing up at the end...;)

Letyourselfgo · 29-05-2013 5:47pm

drquirky wrote: »

Sounds like a good hill workout! IMO you should feel like throwing up at the end...;)

Yeah pretty close, before the 6th rep I was convincing myself 8 would be no probs but once at the top, I just thought fcuk that

Ceepo · 29-05-2013 5:52pm

drquirky wrote: »

Sounds like a good hill workout! IMO you should feel like throwing up at the end...;)

Curious to know why you think this is a good workout. And why you should be sick after?

Ceepo · 29-05-2013 6:10pm

Original post stated that this was the worlds best workout and the ultimate session.

I hate to break it it everyone but there is no such thing. There is no magic wand.
They might be good sessions but would only be good done properly and with the rest of the training program.
Consistant training is the key not any 1 session.
3 x 2 ml is a good session but so is 24 x 400 of 45 sec rec or 10 x 1k off 75 sec, and I don't see to many queuing up to that. Even 20 x 400 is a hard session.

@ letyourselfgo
You should try to hold these consistant forget about pace of the Garmin. Pick a stetting point and a finishing point and run between them, trying to hit the same time for all for the perceived effort that you are doing. And make sure you are not doing them to hard. Start of with 6/8 x 70 sec. If you wear a hrm try to keep the same hr at the finish point. If hr is going up by more than 5 bpm and or the time is slipping to say 73/74 sec then stop you have enough done. You will find that after a few weeks you will be adding a few more reps on. You will get much more benefit from this in the long term.

Letyourselfgo · 29-05-2013 6:19pm

Ceepo wrote: »

@ letyourselfgo
You should try to hold these consistant forget about pace of the Garmin. Pick a stetting point and a finishing point and run between them, trying to hit the same time for all for the perceived effort that you are doing. And make sure you are not doing them to hard. Start of with 6/8 x 70 sec. If you wear a hrm try to keep the same hr at the finish point. If hr is going up by more than 5 bpm and or the time is slipping to say 73/74 sec then stop you have enough done. You will find that after a few weeks you will be adding a few more reps on. You will get much more benefit from this in the long term.

Thanks for the feedback, for once I actually wasn't looking at the pace of garmin, too nackered, I did get the splits though at the end, 61,62,61,64,65,64.
I definitely did them a bit too hard for my current level, I've always avoided hill workouts (probably why I'm so bad on them) and definitely couldn't judge pace correctly.
I'd definitely like to do this session again and as you said try add a few reps.

The reason I've veered away from finishing McMillans 10k workouts is that I've decided I want to do a 5k on the 22nd of June instead of a 10k.

Itziger · 29-05-2013 7:11pm

Ceepo wrote: »

Original post stated that this was the worlds best workout and the ultimate session.

I hate to break it it everyone but there is no such thing. There is no magic wand.
They might be good sessions but would only be good done properly and with the rest of the training program.
Consistant training is the key not any 1 session.
3 x 2 ml is a good session but so is 24 x 400 of 45 sec rec or 10 x 1k off 75 sec, and I don't see to many queuing up to that. Even 20 x 400 is a hard session.

@ letyourselfgo
You should try to hold these consistant forget about pace of the Garmin. Pick a stetting point and a finishing point and run between them, trying to hit the same time for all for the perceived effort that you are doing. And make sure you are not doing them to hard. Start of with 6/8 x 70 sec. If you wear a hrm try to keep the same hr at the finish point. If hr is going up by more than 5 bpm and or the time is slipping to say 73/74 sec then stop you have enough done. You will find that after a few weeks you will be adding a few more reps on. You will get much more benefit from this in the long term.

Ceepo, I don't think people really thought it was a magic wand/silver bullet. I was looking for a few sessions that were particularly aimed at 10k. I only usually do one or two a year and this plan worked fairly well. Cos of the weather (the race was early March here in Luxembourg), I wasn't able to do the shorter faster stuff in between the key sessions. Hopefully the next time round I will. I'd try it again - thought it toughened me up and kept the pace consistent in the race.

FrClintPower · 10-06-2013 8:31pm

Letyourselfgo wrote: »

Thanks for the feedback, for once I actually wasn't looking at the pace of garmin, too nackered, I did get the splits though at the end, 61,62,61,64,65,64.
I definitely did them a bit too hard for my current level, I've always avoided hill workouts (probably why I'm so bad on them) and definitely couldn't judge pace correctly.
I'd definitely like to do this session again and as you said try add a few reps.

The reason I've veered away from finishing McMillans 10k workouts is that I've decided I want to do a 5k on the 22nd of June instead of a 10k.

+1 to that, did my first hill session yesterday and definitely think i overcooked them a bit -

Rep 1 - 1.08 @6.01 Max HR 166
Rep 2 - 1.05 @5.39 Max HR 171
Rep 3 - 1.04 @5.36 Max HR 174
Rep 4 - 1.08 @5.59 Max HR 173
Rep 5 - 1.09 @6.07 Max HR 174
Rep 6 - 1.07 @5.51 Max HR 174
Rep 7 - 1.09 @6.07 Max HR 171
Rep 8 - 1.07 @5.56 Max HR 175

Fairly consistent from 4 onwards, but I'd say my current 5k pace is about 6.40 at best, so 5k effort uphill would presumably be 6.50+. I enjoyed it though, and I'll try to do them every couple of weeks or so, but slower and with more reps.

drquirky · 11-06-2013 11:24am

FrClintPower wrote: »

+1 to that, did my first hill session yesterday and definitely think i overcooked them a bit -

Rep 1 - 1.08 @6.01 Max HR 166
Rep 2 - 1.05 @5.39 Max HR 171
Rep 3 - 1.04 @5.36 Max HR 174
Rep 4 - 1.08 @5.59 Max HR 173
Rep 5 - 1.09 @6.07 Max HR 174
Rep 6 - 1.07 @5.51 Max HR 174
Rep 7 - 1.09 @6.07 Max HR 171
Rep 8 - 1.07 @5.56 Max HR 175

Fairly consistent from 4 onwards, but I'd say my current 5k pace is about 6.40 at best, so 5k effort uphill would presumably be 6.50+. I enjoyed it though, and I'll try to do them every couple of weeks or so, but slower and with more reps.

Looks about right to me- pretty hard to overcook hills imo. 8 reps is fine

FrClintPower · 11-06-2013 5:44pm

great, thanks for the feedback

FrClintPower · 20-06-2013 11:46am

Just remembered I'd forgotten to feedback here on the second McMillan session (1*2 + 4*1 miles) which I did last week. A nice blustery Thursday afternoon down in the Fifteen Acres in the Phoenix Park, felt wrecked afterwards but was definitely happier than after the first interval session two weeks before -

Interval 1 - 2 miles in 13.41.7 @6.51 (6.23, 6.51, 7.12, 6.57)
Interval 2 - 1 mile @6.55 (6.45, 7.04)
Interval 3 - 1 mile @6.51 (6.53, 6.48)
Interval 4 - 1 mile @6.57 (7.02, 6.52)
Interval 5 - 1 mile @6.53 (6.58, 6.49)

Paces for each half-mile are in brackets. The overall average pace worked out at 6.53 per mile, which was just faster than my target of 6.55 so I was delighted to achieve that after having averaged 7.03 for the first 6*1 mile session. Doing the 2 mile interval first really takes the sting out of the subsequent 4 single miles, I'd say if you had to do the 2 mile interval last it'd be much tougher mentally.

This week's "off week" session is going to be the Pride Run 5k in the Park tomorrow evening, I'm hoping for sub-21 to be on track for my sub-43 target for Swords.

FrClintPower · 30-06-2013 10:11pm

Another late update on my McMillan sessions. Did the Pride Run the week before last in 20.42, so was happy to beat my target of 21 and hopefully it means I'm on track for sub-43 in Swords. Then last Thursday I did the third session, 2*2 miles and 2*1 miles, half-mile paces in brackets -

Interval 1 - 2 miles in 13.37.5 @6.49 (6.44, 6.42, 7.11, 6.38)
Interval 2 - 2 miles in 13.57.7 @6.59 (7.04, 7.04, 6.44, 7.04)
Interval 3 - 1 mile @7.02 (7.05, 6.59)
Interval 4 - 1 mile @6.48 (6.53, 6.42)

Pretty happy with the overall average pace of 6.54.5, and very happy to have completed them as I was tired and hungover beforehand. So onwards and upwards, thinking of doing a 20*400 or 24*400 session this week as recommended by Ceepo before the final McMillan 3*2 mile session next week.

Ceepo · 30-06-2013 10:31pm

FrClintPower wrote: »

Another late update on my McMillan sessions. Did the Pride Run the week before last in 20.42, so was happy to beat my target of 21 and hopefully it means I'm on track for sub-43 in Swords. Then last Thursday I did the third session, 2*2 miles and 2*1 miles, half-mile paces in brackets -

Interval 1 - 2 miles in 13.37.5 @6.49 (6.44, 6.42, 7.11, 6.38)
Interval 2 - 2 miles in 13.57.7 @6.59 (7.04, 7.04, 6.44, 7.04)
Interval 3 - 1 mile @7.02 (7.05, 6.59)
Interval 4 - 1 mile @6.48 (6.53, 6.42)

Pretty happy with the overall average pace of 6.54.5, and very happy to have completed them as I was tired and hungover beforehand. So onwards and upwards, thinking of doing a 20*400 or 24*400 session this week as recommended by Ceepo before the final McMillan 3*2 mile session next week.

I would only start with 16 max and even at that i would break them up into 2 0r 3 set's,
Say 2 x 8 x 400 of 45 sec with 3 min between sets or maybe 4 x 4 x 400 done the same way.

As FR Ted says Careful now. Dont over do it

The Best 10k workouts - by Greg Mcmillan

Comments