Do you think these workouts would benefit a runner training for 10k (assuming they have a solid Lydiard-style base)? Or should longer intervals such as 1000's, miles, and 2 miles be the main focus?
- 8 x 800 @ 10K progressing to 3K pace, 1:30 rest
- 10 x 400 @ 3k --> mile pace, 1 min rest
- Ladder workout 400,600,800,8,6,4,4,6,8, full rest
- 4 x 800 @ 3k --> mile pace, 2 mins rest
- 8 x 400 @ mile pace, 2 mins rest
Of course they would benefit you. Just do longer intervals/tempo another day of the week. That 4x800 you probably want to keep closer to 3k pace, and that ladder looks a little silly, but otherwise, doing that kind of stuff one day a week sounds like a good idea.
not in the last 3 weeks before a race. those speeds and distances have nothing to do with your race.
get specific and start dialing in 10k pace with diminishing recoveries.
you should have been working on speed in the months prior, not the weeks leading up to a race.