I plan on doing 4 x 3k @ 10k pace, with 1 kilometer jog as my rest between each rep. Good or bad workout?
I plan on doing 4 x 3k @ 10k pace, with 1 kilometer jog as my rest between each rep. Good or bad workout?
Sounds more like a HM workout. 10k pace seems slightly too sharp? But shouldn't be a huge difference either way so go for it and see how it feels.
5 x 3k and 3 x 5k with 3 min jog or 1km float recoveries are two of the HM sessions I ran before getting a healthy PB in my last half.
I agree, at 10k pace would probably take too much out of you, it would be a better hm or threshold workout
12k at 10k pace with only 1 min. It’s too hard unless you’re aiming for a race effort.
Hehdhd wrote:
12k at 10k pace with only 1 min. It’s too hard unless you’re aiming for a race effort.
Who jogs a kilometer in a minute? You're a bright one.
Sounds like a good workout to me, definitely a very hard one though. Definitely give yourself adequate rest after this workout, and it should also be one of your major workouts two weeks out from the half. Add in a long run, and a tempo at half marathon goal pace and you should be good.
10K race pace is not extremely intense. The workout is too long and the rest/recovery is too long. Why not 5 x 2K with one minute recovery? 1K jog is at least a five minute recovery. You will not gain confidence holding that pace for 10K with such a long recovery.
It's not bad. But the 1K jog is a bit much and it's not clear that 12K of work at 10K will be beneficial if you start to fall off pace. Try...
8x1000m at 10k w/ 200m “float” between and a 400m all out at the end (total of 10,000m of work at the top end). "Floats” are 10 seconds slower per 200 than current 10K pace.
I had an athlete PR in the 10K doing this. Obviously his previous PR wasn't that good and he was in much better shape, but still...