Is it sustainable to run 10*1k at 10k race pace weekly, with 90s recovery?
No idea if this workout should be possible in training - don't want it to be so hard it kills me for the rest of the week, but want a weekly hard workout at 10k pace
Is it sustainable to run 10*1k at 10k race pace weekly, with 90s recovery?
No idea if this workout should be possible in training - don't want it to be so hard it kills me for the rest of the week, but want a weekly hard workout at 10k pace
At 10K pace you should be able to comfortably do 8-10 for a decent workout, but honestly I think you could go at a bit faster pace and stress your system a bit more.
For the last ~2 months I've followed Daniels' Vdot and done weekly 1k repeats around the interval training pace. IE for ~40 minutes Race, I shoot for around 3:45-3:55 1K's. I also do 75-90 seconds rest.
I usually only do 8 and then tack on the last 1-2 if I feel good. With a rest day the next day, I'm pretty much fresh by Wednesday and definitely good by Thursday.
Your experience may vary though if you are way faster than me
Hobby10k wrote:
At 10K pace you should be able to comfortably do 8-10 for a decent workout, but honestly I think you could go at a bit faster pace and stress your system a bit more.
For the last ~2 months I've followed Daniels' Vdot and done weekly 1k repeats around the interval training pace. IE for ~40 minutes Race, I shoot for around 3:45-3:55 1K's. I also do 75-90 seconds rest.
I usually only do 8 and then tack on the last 1-2 if I feel good. With a rest day the next day, I'm pretty much fresh by Wednesday and definitely good by Thursday.
Your experience may vary though if you are way faster than me
By rest day I mean easy day. I'm a bit sore during that easy run, but I feel fine afterwards
10 of these is a lot. Think in terms of the total distance at speed and I always found that between 3 and 5 miles at the correct effort level was optimal. Kipchoge can probably do 10Km worth of intervals your average bear cannot
Naperville Runner wrote:
10 of these is a lot. Think in terms of the total distance at speed and I always found that between 3 and 5 miles at the correct effort level was optimal. Kipchoge can probably do 10Km worth of intervals your average bear cannot
OP: 10 is fine. 8 is good, 10 is high depending how well you pace them but fine. I would set out to do 8 and then see how you feel. If you can get a 9th in, you know you'll make yourself round it up to 10.
Naperville Runner : 3M volume (5x1K) at 10K effort isnt really a very good session, and FWIW Eliud's track sessions are always at least 15KM of intervals.
Always did 5-6 x 1K at 5K pace for 10K racing, with 200 meter recoveries. Doing 10 at 10K pace just felt like an easy tempo run, so I'd instead just do a real tempo run.
Galen's Rump wrote:
Always did 5-6 x 1K at 5K pace for 10K racing, with 200 meter recoveries. Doing 10 at 10K pace just felt like an easy tempo run, so I'd instead just do a real tempo run.
Depends. My 5k is 5:40 pace (17:3xs) and my 10k is 5:53 pace (36:3x) so 10x1k would be very hard.
5x1k is a classic workout so there's nothing wrong with that either.
10 x 1000 at 10k pace with 90s rest should be quite manageable. A better (quite demanding) session would be 5 x 2000 with 400 m jog rest, imho. I would want to build up to that though, not try it right out of the box…
10xk at at your 10k pace is an easy workout regardless of your 5k or 100 meter pace.
That’s a lot of 1ks at a pretty quick pace. I tend to think of it as a “tweener” workout where the stimulus isn’t worth the stress. I think 6-8 x 1k (or 3-4 x 2k) at 10k effort w/ 60s recovery followed by 3-4 x quick 150-200s with easy walk back recovery is a really good, regularly-repeatable 10k-specific workout.
Something more in the range of 15k-half marathon effort (with pretty short recoveries) works better for a regular workout where you’re cruising a bunch of 1ks. Something like 12 x 1k at HM effort (or juuust under for the final 2-3) w/ 30-45s recoveries. It’s less 10k-specific, but probably more relevant to building 10k fitness for about the first 80% of your training cycle than specific 10k pace work.
What i tink wrote:
10 x 1000 at 10k pace with 90s rest should be quite manageable. A better (quite demanding) session would be 5 x 2000 with 400 m jog rest, imho. I would want to build up to that though, not try it right out of the box…
The purpose of workouts isn’t to be demanding. It is to provide stimulus for adaptation. Those aren’t the same thing.
Realistically most things that are listed have a purpose. 8-10x1k is a good workout. If you are running 3:00pace, banging out 10 gives you good volume. Running 5:00min pace and you might find that 8 is plenty. Doing 1600 or 2ks also have a place but you might find that you can’t do them every week. You do them a couple times/year before the big races when you want the confidence boost.
Yes. Its sustainable at least over a track season. 10x1k and 6xmile are staple workouts for college distance guys