averagejoe123 wrote: »
I think one or two short slow runs between now and Thursday would be just what the doctor ordered to loosen the legs out.
onrail wrote: »
Decent day yesterday, official time was 39:30 with the garmin clocking me at 39:09!
Not sure if the training on Sunday improved or disimproved the time, but might try a full programme to bring me down below 39:00 the next day out.
Itziger wrote: »
Do you mean when the Garmin reached 10k on the dot, your time was 39.09? My race last week was measured at 10.09 by the G. Which is standard, more or less.
onrail wrote: »
Yeah exactly.. full race measured 10.09. Take it thats a standard error?
Happy enough regardless. Main aim was to break 40!
Casey78 wrote: »
Lads I was going to do this workout for the Irish Runner 5mile in a few months.
Will I adapt it to 5mile workouts or just do the 10k/6miles workouts?
For example the last workout instead of 2x3 miles would I do 2x2.5 miles? and the same with the others 5x1 miles or do the 6x1 miles.
Or does it really matter? thanks.
Coffee Fulled Runner wrote: »
How long should I keep my long runs maximum following this plan? 90 minutes?
Coffee Fulled Runner wrote: »
Excellent running Itziger will try to replicate that tomorrow, although it's a little bit hillier where I live
The Best 10K Workout
Plus the buildup workouts for it
by Greg McMillan, M.S.
After running countless 10Ks and coaching runners who have run countless more, I've found one workout to be the absolute best to prepare you for the distance. It's not an easy workout and you probably can't do it right away, so you'll need to build up to it with the sequence of workouts outlined here, which, when combined with supplementary workouts, creates an exceptional training plan for your next goal 10K.
THE BEST 10K WORKOUT: 3 X 2 MILES
If you can perform three 2-mile repeats at your goal 10K pace in the last one to two weeks before your race, you will achieve your goal time. Period. It's a simple workout but oh-so-hard to accomplish. As such, you must build up to it, and this buildup of workouts turns out to be some of the best training you can do to run a fast 10K.
BUILDUP WORKOUT NO. 1: 6 X 1 MILE
Eight weeks out from your 10K, run six 1-mile repeats at your goal 10K pace, taking 3 to 4 minutes recovery jog between each. Don't be surprised if you struggle in this workout. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete the workout sequence and you'll be ready. One thing I find helps is to just focus on goal 10K pace, not faster. Some runners try to "beat the workout" by running faster but that isn't the goal. Start at goal pace and simply hang on.
BUILDUP WORKOUT NO. 2: 2 MILE + 4 X 1 MILE
Six weeks out from your 10K, advance to the following workout: Run a 2-mile repeat at your goal 10K pace then take a 5-minute recovery jog. Next, run four 1-mile repeats at goal 10K pace, taking 3 to 4 minutes recovery jog between each. As with Workout No. 1, you will get in 6 miles of running at your goal pace.
BUILDUP WORKOUT NO. 3: 2 X 2 MILE + 2 X 1 MILE
Four weeks out from the race, the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling much more ready to attack your goal time. Your body is becoming calloused to the mental and physical stress of 10K pace. If, however, you're struggling to hit your goal pace even on the first 2-mile repeat, then your proposed goal pace is too aggressive and you should re-evaluate.
WORLD'S BEST 10K WORKOUT
After this buildup of workouts, you're ready to attack the ultimate 10K workout. I suggest you perform this workout nine to 12 days before your race to allow enough time to recover before the event. Start with your usual warm-up (which you should perform for each workout described in this article), then run three 2-mile repeats at your goal 10K pace. Take a 5-minute recovery jog between each repeat. Prepare for this intense workout like you will your race -- be well-recovered, properly hydrated and fueled, use the equipment you'll use in the race, run at the time of day that you'll be racing.
While the 10K buildup workouts occur every other week, the in-between weeks provide a great opportunity to perform other important 5K and 10K workouts. I like 200m and 400m repeats performed at 5K effort. I find that running slightly faster repeats on the in-between weeks makes 10K race pace feel easier. You may even perform a 5K race in preparation for your 10K. I also recommend at least one tempo run during this buildup. The pace will be slightly slower than 10K pace but will build your stamina for the goal event.
SIMPLE EIGHT-WEEK WORKOUT SEQUENCE FOR A FAST 10K
WEEK KEY WORKOUT & NOTES
1 6 x 1M 3-minute jog between 1M repeats
2 10-12 x 400m Run the 400m repeats at 5K race pace; 200m jog between
3 2M + 4 x 1M 5-minute jog between 2M repeats, 3-minute jog between 1M repeats
4 3M Tempo Run or 5K Race One simple prediction method is to double your 5K time & add 1 minute to get your 10K time. Are you on track for your goal 10K time?
5 2 x 2M + 2 x 1M 5-minute jog between 2M repeats, 3-minute jog between 1M repeats
6 20-24 x 200m Run the 200m repeats at 5K race pace; 200m jog between
7 3 x 2M Run the 200m repeats at 5K race pace; 200m jog between
8 RACE: 10K
onrail wrote: »
Right; new year new goal. Going to start this week with the aim of running sub 38:30 on St. Paddy's day in Belfast.
Picked it up about 3 weeks from the end last year, breaking 40 as aimed for (39:30).
Tigerandahalf wrote: »
I find the 3x2 mile workout will give you a great idea of where you are at. It is a tough one but gives great confidence if you nail it 7/10 days out.
I also find the 3x1 mile a great indication for a 5k.
These are now my go to workouts before a key race.
I did the 3x2 mile at the end of last year before a race but had to bail out before the last interval.
I had a cold on and off so wasn't sure if I had enough done.
I still went sub 39.30 in the race which was the target so these are a great indicator.
Paddy1234 wrote: »
What kind of pace would you recommend for these long intervals. I presume a little bit quicker than goal 10k pace allowing for the breaks? I never know how fast to run these intervals. Should you empty the tank or should you have a bit left at the end of the session. Thanks
rooneyjm wrote: »
Before you go anything go back to the top of the page and read it. "Do not try and beat the workout"