10 x 1000m @ 10K Goal Pace - How Much Rest?

Goal race 10k!

If you can't get close to your goal pace for 1k with 3mins rest, time to face the music.

If you do hit your pace, great! Now let's decrease the rest as you become conditioned.

Don't attempt to increase pace, there is no time to do it right.

If you want increase pace go back to the beginning with 3 minutes rest and perhaps 2-3 fewer reps.

On race day let it fly. You could probably run faster than goal pace.

10x1k with 1min rest at race pace.

If you can already do this, you don't need to train.

I don't think you guys seem to understand. We not trying to squeeze out one or two more races at the end of XC season.

We are trying to gently condition our body to run at a faster pace. The above is simple guideline on how to do it.

Start with 90 second recoveries.

Increase the recoveries as you run them faster.

90s -> 2mins -> 2:30 -> 3:00 -> 4:00

Specificity refers to the pace.

J.R. wrote:

Start with 90 second recoveries.

Increase the recoveries as you run them faster.

90s -> 2mins -> 2:30 -> 3:00 -> 4:00

Specificity refers to the pace.

wrong. and that's just stupid.

so someone prepping for a 10k race will start out at current 10k pace w90s recovery, then go to 8k pace with 2, 5k pace with 3, 3k pace with 4?

Yeah, get back to me on the 10k specificity thing, bud.

I honestly think you and that other guy don't actually know what specificity is.

knowItAlll wrote:

10x1k with 1min rest at race pace.

If you can already do this, you don't need to train.

I don't think you guys seem to understand. We not trying to squeeze out one or two more races at the end of XC season.

We are trying to gently condition our body to run at a faster pace. The above is simple guideline on how to do it.

Then start out at a slower pace and increase the pace as time goes. Don't add time to the recovery. Example: your final goal pace is 80 per quarter. 6 weeks out start at 85s with 1:00 or so rest. As time goes on increase the pace to where at 10 days out you can go 80s (or slightly faster) with 1:00 rest. Done and done.

If you want to add time to the rest, like 3:00, then run them faster and less of them. 3:00 rest for 1000m repeats = speedwork, not pacework. Example: 5x1000m at 3k pace with 3:00 rest. This is a perfectly fine workout, but won't necessarily tell you what you'll run for a 10k.

in deed wrote:

I honestly think you and that other guy don't actually know what specificity is.

I think that "specificity" is the wrong word to describe what you're talking about. Regarding the 3min rest vs 1min workouts, they are both at the same pace so how can one be more specific than the other?

As some additional perspective, here is a good Canova post. Scroll down to the Imane Merga post (beginning with the statement "I never said recovery jogging is a mistake")where he discusses the different recoveries for the different paced workouts. I know you said "race pace", but this looks at, above, and below race pace and the corresponding recoveries. Maybe take a look at the work to recovery ratio from a time standpoint and use that as a reference.

As an alternative, Mr. Canova I believe might recommend every other week, that you try to do a 400m recovery interval jog at approximately 80% of the pace of your work interval in between the 1000m repeats. The reason being that a bit longer length recovery interval but at a faster than traditional slow and short recovery jog helps in developing a more specific MAX LASS.