10k/8k training

Lots of tempos and interval work at goal race pace. In college XC training for 8k/10k, we normally did quite a bit of that. Tempo pace for you would probably be anywhere around 6:20-6:30, or whatever pace feels, well, uncomfortably comfortable. Should probably ask your coach what you should do as well. After all, they know you best. Good luck.

Renato Canova make a hypothetical 10k plan for 4 weeks:

https://www.sweatelite.co/renato-canova-elite-10km-training-plan-1-month/

I always questions everything from sweat elite! They just copy information here and there from the web and then make it look like it comes from the coach .

And I strongly questions that Canova recommends tempo run ( week 3) 6-8 k at 10 k race pace. It's too hard and would be like open the owen too early to check if the buns are ready.

Alternate a tempo runs of 30-40 minutes at 6:10-6:15 one week with 4-5 x mile with 60s recovery at 6:00-6:05 the next. Add 4 x 200m @ 800 effort w/ 200m jog recovery at the end of both. Do this workout throughout the season until you start to taper.

Early in the season, do short intervals with equal or longer recovery at 800-mile effort every week (like 12 x 200 @ mile effort w/ 200m jogging recovery, or 2 miles of run the straights at 800 effort and jog the turns easy), and do a 12-14 mile long run with the final 30 minutes as a cutdown to just over half marathon pace. You can replace the short speed with 6-12 x 30-60s hills run at 5k-10k effort with jog down recovery every 3-4 weeks.

In the final 6-8 weeks of the season, replace the short intervals with long recovery with race pace (and just under) work like 8 x 800 @ 5k pace (5:40/mile for you, hopefully) w/ 400m jogging recovery, or 8 x 1000 @ 8k pace (low-5:50s/mile) w/ 400m jog recovery. And shorten the long run to 10-11 (and if you’re going to pick up the pace, only do it over the last 2-3 miles if you’re feeling good). Drop your mileage by about 10% from your peak during this phase. Any week you have a race (and you should race 3-4 times during this phase), either drop the speed workout entirely or do it at 60% of normal volume.

The 2 weeks before your goal race, drop your mileage by 25-40% and do some lighter volume workouts of whatever type leaves you feeling good, then go rip—good luck!

This is a good post. But instead of 400m jog I would stick to timed recovery. 400m jog is by no means wrong, but I personally value consistency, especially late in the year.

A Long Tempo of 35-40 minutes @ 5k pace plus one minute per mile. So for you around 6:45 pace. This gives you the feel of running the duration of a 10k @ a harder effort and all the benefits of a long tempo. 10 minute warmup/cooldown and some strides.

6-7 x 1k Intervals @ 8-10k pace with 90 second rest. For you around 3:40 per kilometer. Obviously this is practice @ race pace. 15 minute warmup/cooldown and some strides.

Thanks everyone for all the great info it is really helpful!

2-3 x 1.5 mile repeats at 10k pace +15 seconds per mile.

-3 mile tempo at 10k plus 30 seconds per mile

-6-8 x 1000m at 10k pace

-2x 800m at 5k pace then 1.5 miles at 10k pace plus 15 seconds

-2 mile tempo then 6x400m at 5k pace

But my advice for you is BUILD A BASE. Long runs plus mileage and strength training/runs. Dont time your runs. Run reps right around tempo pace to 5k pace. Its about strength. I could run 8k/10k at 4:50-5:00 pace, which isnt elite but it worked for me.