Speed Endurance for 10k?

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25/03/2014 at 08:53
RoadWarrior wrote (see)

2 or 3 days per week intervals (400s, 800s, 1km or mile repeats) or paced runs 3 to 5 miles.

1 day per week long run between 6 to 10 miles or run Park Run.

1 or 2 days per week of easy recovery running days 30 seconds slower than targeted 10k pace or cycle for up to an hour.

 

So up to 4 hard days per week, with 1 or 2 'recovery' runs at between HMP and MP? 

At best, you're giving your body little chance to make the necessary adaptations and you won't get the full benefit of the hard work, at worst injury and burn out await.

25/03/2014 at 09:01

Echo what Bob says above.

I'm not particularly experienced yet, but have tried a few different things and read a lot.  The collective wisdom of the experienced runners and coaches and what I'm now doing and seems to be working very well is:

2 "sessions" per week - i.e. 1 intervals session - depending on the length of the interval, 10k pace or quicker (started out doing 1k intervals at 10k PB pace, then worked towards 10k target pace, 400s obviously a good bit quicker than 10k pace) and one threshold session (threshold pace being about the pace you can hold for an hour in race conditions - slower than 10k pace, but quicker than HM pace for me) - breaking that up into something like 6x 5 minutes, 4 x 8 minutes, 3 x 10 minutes, and working towards the main one of 3 x 20 minutes.

That plus one long run at the weekend - 60 - 90 minutes at easy pace (couple of minutes per mile slower than 10k pace for me) and a few runs at easy pace / recovery pace, depending on how I'm feeling / what I've done on the previous day.  So - 30 minutes easy/recovery a couple of times, plus working up to 45-60 minutes on one day.  Total of 6 runs per week, 4 of them done at easy pace.

Smashing yourself 4 times a week won't get you faster any quicker.  It will get you to the physio table quicker though.

The easy runs build your aerobic base which is the most important thing for 10k.  Working on speed is really important too, but there's no point being able to smash out 40 minute 10k pace if you can't hold it for a full 40 minutes in a race - that's where the aerobic engine comes in.

25/03/2014 at 09:40

as CC82 nd BBB say, less is more. I know its counter intuitive and it took me a while to get my head on it.

You simply dont need to put yourself through that every week to improve. There was a quote on the mcmillan facebook update the other day 'the hard in running is consistency'. Follow something like that posted above but do it consistently.


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