Ach Jings wrote:
Instead run 8 x 1k with 200m float recovery (in 60-75s depending on ability) and the average 1k rep time will give you a truer picture of your 10k potential.
The way you are doing the workout, you just become good at 8 x 1k with 90s rest. In the race, there's no rest.
I agree....if I wanted to do more of a VO2 max workout I could something like 6 X 1k @ 5k pace with 2:00 rest....or for a more "race specific" workout, your suggestion would make sense.
For my final 4 workouts before my 10k Ive decided to do the following (*I usually do 2 easy days b/t workouts):
Sun. Oct. 17 - 16M with last 4 miles @ 5:45 pace
Wed. Oct. 20 - 8 X 1k (1:00 float recovery) @ 3:18/km
Sat. Oct. 23 - 3k in 10:00 (1:00 float recovery), 2 X mile in 5:15 (1:30 float reacovery), 1 X 800m (FAST - 2:23-2:27)
Tues. Oct. 26 - 2 X mile @ tempo in 5:35 (1:00 float recovery), 2 X mile 5:18 (1:30 float recovery), 1 X 800m in 2:25-2:28
Thurs. Oct. 28 - 3M Easy + 6 X 200m in 33-34 + 3M Easy
Any suggestions or changes you would make to the above? Appreciate all feedback!