10K Training! - what are your favorite workouts? good threads on 10k training?

My favourite workouts for a late spring 10k, in the scenario you described, would be some fast indoor races, 800-5000. They're fun, but also wicked good training stimuli.

There's lots of threads but they're hard to find because of the retarded three characters or less gets ignored in search rule. I run two track sessions a week and a long run (max 90 min) plus recovery sessions when training for 10K. One of the sessions is at 3K - 5K pace no more than 3-4 miles in total (eg, 4 x 1200m). The other is at target 10K pace as is around 6 miles in total. You can progress this from (6 x 1 mile > 5 x 2000m > 4 x 2500m > 3 x 2 mile). I find the 3 x 2 mile sessions killers. Sure there are better ways of 10K training but that does me okay. Closer to the race I'll do one or two shorter sessions to work on my finishing speed.

6 x interval miles, once a week. can be at park, road or track, doesnt matter.

This was a good thread about a year ago.

http://www.letsrun.com/forum/flat_read.php?thread=2163811&page=0

Some of my favorites:

3 x 5k @ 30k pace w 400 jog (sub-thrshold)

4 x 3k @ 20k pace w 400 jog (threshold)

5 x 2k @ 10k Pace w 400 jog (race pace)

8 x 1k @ 5k pace w 400 jog (VO2 max)

15 x 400 @ mile pace w 400 jog (speed)

Outside the box wrote:

Some of my favorites:

3 x 5k @ 30k pace w 400 jog (sub-thrshold)

4 x 3k @ 20k pace w 400 jog (threshold)

5 x 2k @ 10k Pace w 400 jog (race pace)

8 x 1k @ 5k pace w 400 jog (VO2 max)

15 x 400 @ mile pace w 400 jog (speed)

I like the 10k specific training and Kellog explains it in depth as well. So if you're doing a 400 jog that is about 2 mins rest between? Is this an indicator workout? or should you do this at goal 10k pace?

Cut backs on the road are good.

6,5,4,3,2,1.

All in minutes with 1/2 the time recover jog.

Exp: 6 min hard, 3 min ez.

With a 3 mile warm and 3 mile cool, you can get in between 10.5 and 11 miles total. Extend the warm/cool for more miles.

bump

quite like this one

'THE HERB ELLIOTT I': Yes, Herb was much more of a 1500-metre and mile man, but many of his workouts can be adapted quite readily for longer-distance preparations. This one's perfect for 10-K competitors. To carry it out, run 3 x 800 at 5-K pace, with two-minute recoveries, scoot 2 x 800 at 10-K pace, with two-minute recoveries, and then ramble 3200 metres at 10-K velocity without stopping. This session, in which you run about half of a 5K and half of a 10K at the relevant paces, improves your efficiency and confidence at 10-K speed, while also heightening lactate threshold, speed stamina, and max aerobic capacity.

http://www.pponline.co.uk/encyc/0839.htm

I like the sound of that workout... seems like it would mix it up a bit. I think alternating this workout with some reps at 10k pace is good. (like 5x2k at 10k velocity with 1-1:30 rest)