Latest posts by cliff781

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Speed Endurance for 10k?

Posted: 14/07/2014 at 21:54
Ok sounds good, any races coming up with you then Scott soon?

Speed Endurance for 10k?

Posted: 14/07/2014 at 21:44
Thanks for sharing all that info, any short speed sessions on there e.g 300m reps, that you could share? Thanks

Speed Endurance for 10k?

Posted: 14/07/2014 at 16:32

Yea the 800m session was fairly short, its one of Greg Mcmillan running sessions, were your pace is 10sec per mile faster than 5k pace over the 800m reps x 4. 

What new 10k material you got?

Speed Endurance for 10k?

Posted: 11/07/2014 at 14:46

Well done on those times both of you, brilliant results wish i could run a 35min 10k lol

Ive just got back from holiday, training ticking over did a 800m x 4 with 2 min rest today, the times were: 2:52, 2:53, 2:52 and 2:55.

With warm up and cool down was 5 mile session in total so happy with that today. 

Speed Endurance for 10k?

Posted: 24/06/2014 at 15:14

Ok cool Good luck with it and let us know how you get on

Speed Endurance for 10k?

Posted: 24/06/2014 at 10:04

Yea ok ill bear that in mind, ill keep you informed on how I do.


Good Luck for the race, What time you aiming for with your currently fitness level?

Speed Endurance for 10k?

Posted: 23/06/2014 at 12:36

Ok thanks for sharing that info with me, much appreciated. Yea will have a look for your thread now.

Just need to add bits of your ideas into my training now and hopefully the times will start to drop slowly. 

Speed Endurance for 10k?

Posted: 22/06/2014 at 15:52

Thats good, gives me an idea of were i need to get to if I want to get quicker with time  

At the moment I do 2 sessions per week (quality) so with time I was hoping to incorporate a 3rd run. I saw an article with steve jones a few weeks back which was interesting, ill try find it again and he had his athletes do 5 quality sessions over 2 weeks (1 x tempo, 2 x long intervals, 1 x short intervals and 1 x hills session) with a long run every sunday and then just easy and recovery runs added in between those sessions. 

What was your weekly millage Scott when you were fully fit and running sub 16 for 5K? would you be willing to put up an example of a week you were doing just for me to get an idea.

At the moment im doing 35 miles per week and im increasing it by 10% every 2-3 weeks to avoid injury.

Speed Endurance for 10k?

Posted: 22/06/2014 at 00:30

Thanks for all that info Scott, really helpful

I did this session in the end the other night: 2 x 5 x 1min (60 off) 5 min in between sets

Session went good, the pace i was doing the 1 mins in was 5:25 per mile pace, very happy with this as i did a 8 x 1min (60 off) 7 weeks back and was averaging 6:10 per mile pace. so big improvemnt there, was running the pace how i felt rather than following the watch to pace my self, felt good.

What types of lactate threshold sessions do you do scott and how often?

Speed Endurance for 10k?

Posted: 20/06/2014 at 15:33

Some interesting ideas you got there Scott, I think i might give that 400m x 10 60sec off a go tonight and see how i go, so should i do the first rep at fast comfortable pace, then try to do the other reps 3 sec faster than that and see how long i can hold that for in the 400m reps? correct me if im wrong, thanks

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