I'm running a 10k road race this weekend and going for my first sub-34. I'm doing a kind of mini taper but want to do a workout as well. What are some good race week workouts for 10k?
I'm running a 10k road race this weekend and going for my first sub-34. I'm doing a kind of mini taper but want to do a workout as well. What are some good race week workouts for 10k?
Deek quarters on Tuesday, light fartlek on Thursday and easy jog + strides on Friday and you should be good to go.
Thanks. Fartlek sounds good, maybe the Mona fartlek
-6x1K @ 10k pace with 60-90 rest. not too hard but a decent workout
-6-8x800s at 5k pace if you want to go faster, keep the rest around 2-2:30
-strides a day or 2 before
Honestly, the money should be in the bank at this point. I would think about doing something like 5 x 1km @ (true) threshold (3:30ish/k) + 4-6 x 200m @ mile/3k. You're just trying to get fresh. Some of the suggested workouts seem a bit aggressive and like they might need some recovery time. I definitely wouldn't work out twice. I wouldn't do the quarters.
One (light) workout on Tuesday, strides on Friday, race on Sunday.
not necessarily true wrote:
-6x1K @ 10k pace with 60-90 rest. not too hard but a decent workout
-6-8x800s at 5k pace if you want to go faster, keep the rest around 2-2:30
-strides a day or 2 before
My first thought was to do 5x1k at goal pace with 90 recovery. I wasn't sure if that was too much. I don't think I want to do anything at 5k pace, too painful
NERunner00053 wrote:
Honestly, the money should be in the bank at this point. I would think about doing something like 5 x 1km @ (true) threshold (3:30ish/k) + 4-6 x 200m @ mile/3k. You're just trying to get fresh. Some of the suggested workouts seem a bit aggressive and like they might need some recovery time. I definitely wouldn't work out twice. I wouldn't do the quarters.
One (light) workout on Tuesday, strides on Friday, race on Sunday.
Yeah, it's not a workout to make gains, just something to get my legs moving at a quick pace. So you'd run the 1k reps slower than goal pace? More like HM/10 mile pace?