Speed Endurance for 10k?

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15/07/2014 at 13:55

Thanks Scott,

The plan is to introduce a tempo type run on Tuesdays first, I'll keep this run at 10km always but slowly increase the distance of the tempo section. So the first one will be 4km up 3km @ tempo pace 3km down, then next week 3km up 4km @ tempo pace and 3km down etc building up to 6km @ tempo pace. Once I've done a few weeks of that I'll look to introduce an interval session on Thursdays, and as you suggest start with long intervals and bringing the distance down and the speed up as the weeks pass.

22/08/2014 at 19:35

Time to start up this thread again! As some of you may know I have my own training thread but my next stage relates here specifically. So thought I'd post with the intention of sharing to help anyone! Hoping I can start regular sessions next week after a long time out struggling with injury BUT I have been running steady miles on a consistent basis for a while now and built up my mileage to be around 50m average for the last 4 weeks..

I am happy to post sessions I will do and my basic weekly structure here - It starts Sunday so I thought I'd do it today as I am working tomorrow night..

The aim is Great South Run (10m) 9 weeks away 26th October. Failing entry to that Lordshill 10m the week after 2nd November should be fine...

Plan - I will be following a 10KM training plan. Leaning towards more tempo stuff and a conditioning hill session, weekly. The volume I think will be fine for the 10m race as it is more than what I was doing before...

Where am I now - I'm out of shape from 6 months ago, so it's important to structure and plan my sessions to my current fitness and as I get fitter (hopefully) then react.. I have recently ran a 5KM / 10KM and HM so have a solid idea of my pacings..

SO - 

Week 1 

http://s4.runnersworld.co.uk/members/images/450355/gallery/gsr_week_1.png?width=350

 The 1st week see's 2 sessions where as It would normally do 3 (and does).. Tue / Thur + Sat.. This works for me around work / personal life. It also means I don't have a hard sessions the day after a long run. I think it's ok vice versa though.. 

For me the hill session maybe dropped / replaced depending how my achilles reacts.. Some people struggle / breakdown with 3 sessions so be aware of your limits, I myself will be managing how I feel. 

Session 1) 3 x 15" off 3:00 recovery - 45" Minutes volume so for me this should be ran between 10KM pace and 10m pace.. 

Session 2) Hills - 3 Sets of 1",1",1",3" - Jog down recoveries or 30s... 90s between sets 

May struggle to find an appropriate hill. But a session with efforts at that pace can suffice. 18" Minutes of volume so should be quicker than 10KM pace if done this way but short recoveries means no blasting the reps

 

Hope everyone is running well! 

23/08/2014 at 16:14

Scott, what does 'steady' mean for you? marathon pace, slower?

23/08/2014 at 16:48

Scott, just out of interest, why is your MSR the day after your LSR? Typically isn't the MSR on Wednesday?

23/08/2014 at 17:31
Tommy - I've had to switch that run due to Wednesday being my day off - I typically work Tuesday night and then I have my daughter Wednesday morning and it's a bit of a work up getting up early enough to be back in time to pick her up with the run being at least 70minutes. Not a huge excuse given I'm pretty good getting up early etc but gives me some extra time when getting up and driving through traffic at 9am into Southampton

I get though it's two big mileage days back to back but both run slower in comparison to other runs...

Also thinking about it, I'd rather that than (what would be the norm) 8m on the Monday then session Tuesday then face a 10miler Wednesday before another session Thursday..

Of course seeing how my body and legs reacts and changing the program is always on the cards so it may revert to that which is what I used to do...

Marrows - currently my steady runs are around 6:55-7:15 pace - quicker end when shorter (in general say 5/6m)

My HM (PB) I ran the other day was just under 6:00m/m and my current 10km pace was 5:40m/m

My long runs aren't much slower to be honest if you are also wondering by perhaps never quicker than 7:05s and the first few miles just like 7:30 pace

When I start doing sessions I may naturally be running the steady stuff slightly slower.. When in PB shape (10km in 33:00 / 5:20m/m) my "fastest" steady run planned was 8m @6:45 which I wouldn't often hit anyway but say 6:50 for example...
23/08/2014 at 17:36
Another point Tommy, the plan I am following doesn't have a MSR in it's plan.. It's all doubles really but time based and the same every day

So example would be 60 minutes AM / 30 minutes PM..

I've just tailored a few things as it's based on 90+mpw athlete and I'm not doing doubles all the time etc just yet .. As I increase mileage or look too, I may take this approach on too

So for me the MSR works but could split to 8+4 over time which in turn for a 10km would probably be better
23/08/2014 at 19:48

Fair enough, Scott, we all have to juggle training around to fit in with other commitments. Good luck with your training, hope the injuries stay away.

26/08/2014 at 16:59

I completed my first 10km a couple of weeks ago. Was hoping to go sub 40 but ended up just over in 40:02. Hoping to have another stab at sub 40 at the end of October on a supposedly flat/fast course. 


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