10k Peaking Workouts

that 7k at goal pace is gonna be brutal.

joiwef wrote:

that 7k at goal pace is gonna be brutal.

Yes, I am a little unsure of that one as well. May have to adjust it to 6.4k and see how it goes, don't want to race the workouts but at the same time these simulation runs will be very helpful on race day.

Seems like a lot of volume...

I would cut back on the volume, pick up the pace just a little bit, keep the rest even.

While I suppose the 30 minutes at 93% and maybe even 95% of 10k pace would stimulate the lactate threshold, I think going 8 weeks without much of that work will hurt you.

I'm assuming the 3rd hard day in every week is a long run. Even so, remember you want to keep the endurance you had built up for 16 weeks while you add on the more specific work. I'd recommend every 3rd quality day should be some form of tempo run - alternate 20-25 minutes at 95% of 10k pace, 30-40 minutes at 92-93% of 10k pace, and 45-60 minutes at 90% of 10k pace. Or maybe even try combinations of the 3: 18 minutes at 3:20k pace, 3 minute jog, 12 minutes at 3:15k pace, and 6 minutes at 3:10k pace. Whatever floats your boat. The point is, 8 weeks without only 1-2 tempo runs isn't enough. You'll feel great for 4k, start hurting but hanging tough for another 2-3k, and then your last 2 miles will be a death march.

Would you really want to do that hard of a workout during the same week as the goal 10k race??

to me, this looks like an 8-week scramble to squeeze in the work you haven't done over the previous 6 months. in particular, those last 2 weeks look nothing like a confident taper to a 10k pr.

for example, that week 6 session, Goal Time run at 97% of GP means you are going to run 9,600m in 30:00, that's just one lap short of your race effort but you don't seem to have made any allowance for your need to recover from that at all but are going to throw down a session of 5 x 1km at race pace the same week. good luck with that.

I am also a big believer in the idea that you should progress your training when you have stopped adapting to what you are currently doing, and that cannot be programmed 8 weeks in advance, so the basic idea of an 8-week pre-planned taper doesn't actually make any sense to me anyway. this sort of fine tuning is not something that can be done by an algorithm, you, or your coach, should be making these adjustments as the race approaches.

please do come back in 8 weeks and tell us how it went.

cheers.

OP is trolling

5/10

You never work at Goal Pace... you work at Current Fitness Pace

Get a coach....

KAV wrote:

You never work at Goal Pace... you work at Current Fitness Pace

Get a coach....

That`s a good comment! + 1 ! Work at current race shape, not goal pace!......Get a coach.....The very best one ))

Jason K wrote:

OP is trolling

5/10

OP was trolling 10 years ago. 7/10 for playing the long game.

my 2c wrote:

Jason K wrote:

OP is trolling

5/10

OP was trolling 10 years ago. 7/10 for playing the long game.

lol

I'll try this out, seems pretty legit.

You don't have any long workouts like a 45-60 minute fartlek, or long progression run, or anything longer than basically 10k worth or work at 10k pace. You've got to get some over distance in there to make a 10k feel relatively short. Every week you have a 5k or more at 10k race pace, that is rough. It's all too much intensity and not long enough. Whoever does this is going to run out of gas and blow up.

Throw in some tempo runs (slower than 10k race pace) with some stuff at mile-3k pace afterwards but not so much that it kills the person. Only once per week tops should they be running 5k or 10k worth of reps at 5k or 10k race pace. The other workout should be a longer threshold occasionally with some short speed stuff at the end.

OP said, "The proceeding 16 weeks would be a good fundamental phase of work, working on all aspects of being a fitter and better runner, from improving pace at VO2 max and lactate threshold pace, to general endurance and even speed intervals for economy of stride.". Pretty sure you do all that stuff before you enter this last phase to peak.

is this Timnan style training?

Yevgev Saak'ashvili wrote:

is this Timnan style training?

Yes.

Matthew^ wrote:

Yevgev Saak'ashvili wrote:

is this Timnan style training?

Yes.

Sorta tho. I'm not gonna pretend to be as fast (33:xx goal in two weeks myself) but this seems like a lot of quality. Tinman usually does a hard CV session with some faster repeats at the end and then something more like a tempo effort. Everything is at race pace in this plan. Why not do some T work? I'm sure this can lead to a good result but the amount of quality seems high. If this is how you usually do it then cool but that feels like an injury waiting to happen depending on how hard you push.