Could I break 33 mins. in the 10k based on this workout

HotPanOliveOil wrote:

Thought I would update my progress for anyone interested. Today I dat my third last workout - a 6 X 1k with 3:00 rest. The idea was to run 3-5k pace, with the goal being to start @ 3:05 and try to get a little faster. Here is how it went:

20 min. warm up/cool down

1. 3:03

2. 3:10 (into wind)

3. 3:05

4. 3:07

5. 3:04

6. 3:08

I havent done this kind of workout in awhile so I thought it went well, all things considered.

When I was 35 that workout got me 32.30

dude...! wrote:

Occasionally meaning maybe once in 2-4 weeks, but would not be needed if you are racing frequently, and not within less than maybe 7-10 days of a race, assuming you want to be able to show your best in the race. I'm not much for using races as training runs... every race should be an all out effort testing your capabilities, so you should be rested/tapered for every one. I like a moderate session early in the week of a weekend race, and maybe some strides on the Thursday. Nothing "HARD" in race week. Not everyone shares this philosopy though - some people (most people?) will continue a normal training load in race weeks.

Im not racing frequently (only I race in Sept.) so I think these sessions should be included every couple of weeks next cycle in the 2 mos. preceding my goal race.

For race week I had planned the following workout:

2 miles @ tempo (5:35-5:40) (1:30 jog rest)

2 X mile @ 10k pace - 5:18-5:22

This would be done on the Tues. the week of my race (race is on a Sun.).....would you consider this workout to be too hard for this close to the race?

cabana wrote:

When I was 35 that workout got me 32.30

32:30 is 3:15/km pace which Im sure I couldnt hold much longer than 6km max....it could be the workout was much easier for you (relaxed/smooth, etc)......mine was done at a very hard effort

Mine was done at a very hard effort too, yes relaxed and smoot, but very very hard work. Same times same recovery as you, but my last one was faster, I always sprint at the end of every hard workout. On race day, I'm 'in the zone' and the real pain starts at 8k.

Maybe I was in better shape than you, I also did about 4.12 for 1500m that year, which helps.

cabana wrote:

Maybe I was in better shape than you, I also did about 4.12 for 1500m that year, which helps.

This could be the big difference.....I think Id probably run 4:20 at best (probably more like 4:25). I havent done any repeats shorter than 800m.

Keep in mind Im also shooting for a strong Half Marathon one week later, and so Im gearing my training toward that as well. I have done a lot of tempo and marathon pace work the last couple of mos., but only within the last 3-4 weeks have I been doing more intense intervals that have me running at 5k-10k pace

Well I was also training for a half marathon that year. I did 72.30 into a headwind, so I would like to think I could have run 70.

You have to do the short fast stuff to get into your best shape, because every different pace helps. Workouts at 800 pace or faster help develop stride length and stride rate. Once you are in decent shape, stride rate doesn't vary much, but stride length can be developed much more, and if you really reached your potential in this area you would be running incredibel times.

You have the right attitude to working hard, but we all need to optimize the various nuances in our training and this reqires a certain amount of thought, experimentation and application of new ideas in our quest to improve.

I did my last hard workout today. It was a workout that Sisyphus recommended (slightly altered) - 3k (1:00 rest), 2 X mile (1:00 rest after 1st, 1:30 after 2nd), 1 X 800m. Here were my times:

3k - 9:59 (1:00 brisk jog rest)

Mile 1 - 5:19 (1:00 brisk jog)

Mile 2 - 5:18 (1:30 brisk jog)

800m - 2:29

It was a hard workout. The 3k felt good, but once I started the mile repeats it was a new level of hurt. I was shooting for 5:15's so I was a little off my target. It was hard to get my legs moving on the last 800, but was happy to get a little under 2:30.

8 more days until race day

[quote]HotPanOliveOil wrote:

I did my last hard workout today. It was a workout that Sisyphus recommended (slightly altered.

?????

ClZDT wrote:

I did my last hard workout today. It was a workout that Sisyphus recommended (slightly altered.

?????

If you are wondering who Sisyphus is, he is a regular poster on this thread. If you read over the thread he has posted several times.

HotPanOliveOil wrote:

I did my last hard workout today. It was a workout that Sisyphus recommended (slightly altered) - 3k (1:00 rest), 2 X mile (1:00 rest after 1st, 1:30 after 2nd), 1 X 800m. Here were my times:

3k - 9:59 (1:00 brisk jog rest)

Mile 1 - 5:19 (1:00 brisk jog)

Mile 2 - 5:18 (1:30 brisk jog)

800m - 2:29

It was a hard workout. The 3k felt good, but once I started the mile repeats it was a new level of hurt. I was shooting for 5:15's so I was a little off my target. It was hard to get my legs moving on the last 800, but was happy to get a little under 2:30.

8 more days until race day

That looks good to me. I still say under 33:20 maybe not 33:00 yet but under 33:20.

6 x 1k isn't the best race predictor for a 10k. 4 x 1.5 miles or better 3 x 2 miles works well as the longer repeats will test your ability to hold your anaerobic threshold. 90 second rest interval is max.

Coach Ken

http://www.5speedrunning.com

---------------------------------

Finally someone who understand predictor sessions

Has the op finally run the race, this has been up ages?

ukathleticscoach wrote:

6 x 1k isn't the best race predictor for a 10k. 4 x 1.5 miles or better 3 x 2 miles works well as the longer repeats will test your ability to hold your anaerobic threshold. 90 second rest interval is max.

Coach Ken

http://www.5speedrunning.com

---------------------------------

Finally someone who understand predictor sessions

Has the op finally run the race, this has been up ages?

I think the session I did today was also a good predictor as the rests were short and I kept moving at a decent pace between the repeats.

I have 2 races coming up - a 10k on Oct.31 (next Sun.) and a Half Marathon on Nov.7.

I think the Half Marathon will be my better performance, but you never know

That was a pretty good workout, especially with 1 minute rest but it looks as though you are about 2% off your original goal.

Be happy with a 33:36, but don't go out too fast or you will be at 34:15.

rest up, stay sharp, and good luck.

Coach Ken

http://www.5speedrunning.com

running coach wrote:

That was a pretty good workout, especially with 1 minute rest but it looks as though you are about 2% off your original goal.

Be happy with a 33:36, but don't go out too fast or you will be at 34:15.

rest up, stay sharp, and good luck.

Coach Ken

http://www.5speedrunning.com

You are the same guy coach Ken! Why are you talking to your self?

Do you tend to run positive splits? I would resist the urge to go out faster than 3:20/K for the 5K. That way you'll be fine if it turns out that you are in 33:30 shape, and you'll still be where you need to be if you're in 33:00 shape.

running coach wrote:Be happy with a 33:36, but don't go out too fast or you will be at 34:15.

webby wrote:

Do you tend to run positive splits? I would resist the urge to go out faster than 3:20/K for the 5K. That way you'll be fine if it turns out that you are in 33:30 shape, and you'll still be where you need to be if you're in 33:00 shape.

I do tend to run positive splits. What you suggested is exactly what I had in mind...even if I feel good it would be smart for me to go out in about 16:40 for the 5k, and hopefully be able to pick it up from there.

You are the same guy!) wrote:

You are the same guy coach Ken! Why are you talking to your self?

He is not the same guy

HotPanOliveOil wrote:

I do tend to run positive splits. What you suggested is exactly what I had in mind...even if I feel good it would be smart for me to go out in about 16:40 for the 5k, and hopefully be able to pick it up from there.

Since you're used to positive splits, you're not going to be used to picking it up.