Proper amount of tempo work in a training period

Training Advice/Discussion

1 week ago 05/07/2024 2:49pm EDT

Hello all, I am starting a 12 week 10k plan, with the first 4 weeks being a build up to about 50, the second being tempos and MP stuff, and then 4 weeks 10k specific. At peak ill be doing about 75-80 mpw. My question is this: how much volume of tempo running should I be doing in a 12 week period? Week 5-8 is a tempo every tuesday, 19 miles total of tempo work over those 4 weeks, and 21 miles total of MP efforts. Should I be including more tempo / threshold work or will this suffice? I am shooting for 33 mid - 33 high.

1 week ago 05/07/2024 4:03pm EDT

re: 10kguyy

What pace are you doing your tempos at?

1 week ago 05/07/2024 6:05pm EDT

re: Jeremy Jillicles

Jeremy Jillicles wrote:
What pace are you doing your tempos at?

6:00-6:10, sometimes faster like 5:50-55

1 week ago 05/07/2024 8:47pm EDT

re: 10kguyy

Honestly if you're training for a 10k I don't necessarily see the benefit of doing marathon pace workouts. I would say the bulk of workouts during your middle 4 works should be tempo, thresholds, and fartleks. Also flat strides or hill strides after your easy runs. Try to mix up the paces between your two workouts during the week, for example if the first workout is a tempo, try and make the second one a threshold workout with shorter intervals (400m-1600m length) or a fartlek with short (1-3 mins) and quick (5k-10k pace) on intervals. This will help prevent your body from being overloaded with one type of stimulus and prepare the legs for faster paces while still building strength.

1 week ago 05/08/2024 12:48pm EDT

re: OP (10kguyyy)

OP (10kguyyy) wrote:
Jeremy Jillicles wrote:
What pace are you doing your tempos at?
6:00-6:10, sometimes faster like 5:50-55

You should be able to handle at least two sessions a week at that pace, so you could potentially do a lot more more than 19 miles worth of tempo in that 4 week block. However, it could work if you are doing enough volume on those "marathon pace" workouts, and also a proper long run (90+ minutes) each week.

Either way, you should also incorporate some tempo pace work into the "10k specific" block.

1 week ago 05/08/2024 1:07pm EDT

re: OP (10kguyyy)

Would expect someone going sub-34:00 to be able threshold work around 5:40-5:45 pace. Nothing in the plan @ (true) threshold? The plan looks good to me. I actually think all the strength work is good for the 10k. It's a mostly aerobic event. Would keep that stuff in even when you're progressing through 10k specific sessions.

Weeks 5-8 is 2 workouts/week, 1 @ M + 1 tempo? 10 miles of quality/week? That seems pretty solid. What you could do is build the tempo sessions from 8k to 10k-12k & subtract from the MP (or leave it the same). The tempo sessions don't need to be continuous. You could do 10-12 x 3:00 @ 5:40-5:45 pace w./ short jogs instead of doing 5 miles @ 5:50-6:00.

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