Speed intervals for fast 10K

6 messages
04/05/2013 at 20:43

What are the best speed intervals in terms of km/hour and length in metres of interval for getting 10K times below 45 minutes

05/05/2013 at 08:33

The eight week sequence here is tough, but if you can do it you'll nail a sub 45. Pace is 4:30/km (13.33km/h) or 7:11/mile (8.27 mph)

05/05/2013 at 08:57

GP: I would advise one one way or the other about speed work unless I saw your training for the rest of the week/month! Times improve with slow steady running, and consistent training. I wouldn't introduce speedwork until you had a good "base". I would then introduce some fartlek work. I would also try to include some hills in my steady runs.

Note that "interval" is the time spent between reps, although it seems to be increasingly misused! I would work towards something like 4 x 4 minutes with 2 minutes interval recovery, starting with, perhaps, 2 x 3 minutes with half the time recovery. I have read the article CB posted but find it too tough to recommend!

05/05/2013 at 10:38

Dear Alehouse, 

i think I have misunderstood intervals myself! My base hasn't been good enough to be honest but I do find those long slow runs too boring. I will more of those before introducing speed work and hills. Thanks for the sensible advice.

05/05/2013 at 10:43

Dear chubby bloke, I think I can manage that schedule and will give it a go. I have been doing 400m sprints with 400reflow recovery jogs times 8 as my practice for previous 10Ks

12/05/2013 at 21:08

Speedwork ought to be about 10% of weekly total.

A mix is best. I`d say that 1k reps are the staple. The 800+300s are tough where you kick into 300 after 2 laps. Also pyramids eg 400/800/1200/1600 and back down.


We'd love you to add a comment! Please login or take half a minute to register as a free member
6 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums