10K training - thoughts, structuring weekly mileage, favorite workouts, etc, 10K!!!!

bump

Monday: 6AM, 8PM

Tuesday: 10 AM

Wednesday: 6AM, 8 PM

Thursday: 10 AM

Friday: 6 AM, 8 PM

Saturday: 10 AM

Sunday: 16-18

Total = 88-90

I suggest using matt tegenkamp's training program.

90mpw is good.

16-18 mile long runs once every week or every other week is also good.

I think you can do more than just tempos "when you feel good" during base phase....you have to schedule them for 1-2 times per week.

Some workouts to consider:

40min "Tempo" run at marathon pace down to half marathon race pace

2 by 15-20min at LT "harder tempo" half marathon down to 10k race pace +5-10sec/mile

I think you should get the legs turning over also- some light fartlek or aerobic 400s,

12-20 by 400m @ 10k goal pace with 1:30 rec.

other days do strides, later in the base phase incorporate some "pre-vo2max work" (pre and in before not the runner).

8-10 by 1000m at current 10k pace with 1:30 rest.

mileage should go up and down...how you feel...push some highs:

example mileage totals per week:

80

90

85

105

80

95

etc.

Here's a thread that I bookmarked a while back. It's got some good stuff on it.

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

Thanks for that link! I've been searching for that thread for quite a while now.

great advice guys. Does everyone agree with "Former D3 runner" about the mileage breakdown? I'm pretty flexible with running... I like S. Canday's 'go with how you feel' and just stay within the ballpark of your weekly mileage goal.

Seems everyone agrees on tempo runs for base phase with the occasional turnover workout (light 400's with full recovery, 1min hard 1 min easy) etc,... so for tempo runs - should I run them based on current shape? so they should be getting slightly faster throughout the base phase with the same effort because I'll be in better shape.

Thanks guys.

since you are in a base phase with the more structured workouts (ie 400s or 1000s) its better to just run them at the same pace for 4 weeks or so....if you want to change things up just add more volume. You don't want to worry about speeding the pace up every week. Instead focus on how much easier each workout feels at the same pace, and by doing a couple extra reps.

later in the season, closer to your peak, of course you should press the pace down though.

Save that for 1600 repeats.

excellent advice - Daniels stresses the same thing about focusing not on dropping pace but measuring your effort with the same pace.

So tempo runs, light turnover so your legs don't forget how to run fast, strides and a long run at least every other week.

So another topic, I'm not a morning runner- but I need to transition to morning runs (as the primary run) because it fits my schedule much much better. Obviously I'll go at night when I double... What helps make the morning run more enjoyable? Do you get up and eat breakfast and relax a little before you go?

Thanks

If you can find someone else willing to meet you for the early morning run, it makes it easier to get out of bed. They don't even necessarily have actually run with you at all turning the workout, just having someone to meet it usually all it takes to keep me from hitting snooze.

How about more on structuring the mileage - I'm shooting for roughly 90 as well.

M - 5, 8

T - 10

W - 5, 8

TH- 12

F - 5, 8

S - 10

SU- 18

This give you 89 -

What do you guys think?

bump

When I ran 85 mile weeks I would often do

4/10

4/10

4/10

10

8

10

15

Back to back, over and over. Adjust how you will, I got pretty good results so maybe for you

4/10

4/10

4/10

10

8

5/10

15

I like getting a couple days that are really easy in a row, I think it helps a lot.

I am a big believer in the long run and the 2nd long run that you have done here. I like the 18 and then a 12-14 mile run half way through the week - I think it helps adjust the body and do a lot of mileage in singles. But I don't like doing a lot of double mileage, more use a second run to shake things out for or in your case, from, a workout.

Tempo according to current fitness is the best way to make gains. I don't see the point of early season 400s, that is for later in the season. Do strides, but on a quality day, do a lot of quality - various tempos and longer intervals

I think the important runs to do in singles are your long run (16-19) and a medium long run (11-14). Other than that, its personal preference for the remaining runs. I think its easier on the body doing doubles.

To the OP - make sure at least every 4th or 5th week you back down a little bit to let your body recovery. if your hitting around 90sh for up weeks, back down to 70sh.

Ask the Africans if they completely ignore short reps during their base phase

hanging out wrote:

Tempo according to current fitness is the best way to make gains. I don't see the point of early season 400s, that is for later in the season. Do strides, but on a quality day, do a lot of quality - various tempos and longer intervals

well it depends what you mean - doing hard 400's as part of a VO2 workout - save that for later in the season.

some 200's or 400's or strides with plenty of recovery is fine. again, we can't generalize or make bold assumptions - I doubt the Africans do that either.

I think especially during the base phase longer hill runs do wonders, they are a commonly looked over piece of the puzzle, although not everyone has access to the right terrain i guess.

A sample week not including mileage would be monday easy (double) tuesday hill working (uptempo pace, go by feel, with constant uphill running for 3-5mins and do 2-3 reps depending on the length of the hill, usually aim for 10-15mins of uphill running for the workout), wednesday would be a medium long run like an above poster stated, thursday easy, friday is a tempo or cut down run, saturday easy sunday long run.

The hill really gets your body used to working hard, improves running economy, muscle endurence and power, and quite frankly gets you mentally ready to handle other workouts that come later in the season.

Good luck with your season!

Lydiard is a big fan of the hills as well. I like the hill workout - gets your heart rate up without breaking down the body too much.

I think I'll try the tues/fri hard with wednesday medium long and sunday long.

Mon - double for recovery

Tues - hills

Wed - medium long (12-14)

Thurs - double for recovery

Fri - tempo

Sat - double for recovery

Sun - long (18-19)