16 days out from a 10k. Give me some ideas of what my final workouts should be.
16 days out from a 10k. Give me some ideas of what my final workouts should be.
Day 1 Easy
Day 2 5mi Tempo @ HM pace
Day 3 Easy
Day 4 8x1k w/45 sec rest @ 10k pace
Day 5 Easy
Day 6 Easy + ST
Day 7 Long Run w/MP in the middle
Day 8 off
Day 9 Easy
Day 10 5k @ goal 10k pace
Day 11 Easy
Day 12 Easy + ST
Day 13 Easy w/5-10min Uptempo
Day 14 off
Day 15 15-20min + Strides
Day 16 Race
Seems like a good bit of quality jammed into the 1st 7 days. I would opt for 1 workout there. You're basically 2.5 weeks out so:
2.5 weeks out -- 6 x 1 mile or 10 x 1km @ goal pace (1:00-2:00 rest)
2 weeks out -- LR- 2 up, 3 @ T, 4-6 miles easy, 3 @ T, 2 down
1.5 weeks out -- 3 x 2 miles (2:00 rest)
1 week out -- easy MLR
4-5 days out -- 5 x 1km or 4 x 1200m @ T + 200s/400s (T = slower than your goal 10k pace)
Strides the day before workouts and long runs so 2x/week. Easy running in between to meet your mileage goals.
Masters_Runner11 wrote:
16 days out from a 10k. Give me some ideas of what my final workouts should be.
Well here is what a female I coach did before she ran 32:54
Day 16 race 10k
Day 15 easy run and strides
Day 14 easy 50- 60 min
Day 13 10x100m w1 min jog
Day 12 easy 35-40 min
Day 11 2x5/3/1 with 1 min recovery jog
Day 10 50 min easy
Day 9 1k threshold + 3k of 200m on 100m off + 3k threshold
Day 8 easy 35-45 min
Day 7 1 hour and 45 min
Day 6 7x1k w/90 seconds rest
Day 5 easy 35-45 min
Day 4 3x8min w2 min rec
Day 3 70 min easy
Day2 12x400m on 2 min cycle
Day 1 easy running
There you go.
She doubled on many of the days.
Hoping for 15:45 5k next week
Good luck
Any reason you worked out every other day 6, 4, and 2 days out? Seems like a good bit of quality, and pretty close to the race. The volume isn't massive but is that normal training for this athlete?
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