24-25 weeks till goal 10k, what’s the ideal training for the first 12 weeks to best prepare you for sub 34 10k in the summer. Type of mileage, types of workouts. Runner currently running 60mpw
24-25 weeks till goal 10k, what’s the ideal training for the first 12 weeks to best prepare you for sub 34 10k in the summer. Type of mileage, types of workouts. Runner currently running 60mpw
70 mpw and EPO
easy solution wrote:
70 mpw and EPO
Can he just skip the 70 and just do EPO and blow? Asking for a friend
One of my favorite workouts on the tail end of training for 10k training is a 5 to 5.5 mile cutdown run where I start at HM pace and cutdown to 5k (or faster) pace by the last mile. It's a huge confidence/mental thing for me to know I can hit a hard pace around 5 miles in with only 1 to go. It acts as more of a VO2 workout so probably don't do one in the first 12 weeks.
Looking to start a 24 week build. Just trying to decide how I want to structure the first 8-12 weeks.
Maybe 70-75 a week
40-60 min of total threshold work
30 min of CV work
possibly 1 V02 max workout every 3rd week
30 minutes of cv is only suitable for a sub 14 runner according to Tinman
do 20-25 minutes and 60 minute of threshold / sub threshold
Sample week (if you recover fast, and assuming it’s close to your base’s peak):
Monday - 3/6
Tuesday: 8x1k cv
Wednesday: 3/6
Thursday: 6 steady / 3
Friday: 5x6:00 at sub-threshold/10x3:00 at threshold
Saturday: easy long
Sunday: easy 5