Not all that familiar with how to train to improve. Right now I am doing 50 miles/week with most of it at a steady state pace in the 7:40/mile range. I also throw in the odd fartlek workout. I would like some guidance as to what mix of training I should be doing for improvement - so what should a typical week involve, as far as endurance, stamina, speed, etc.., as well as aerobic vs. anaerobic work?
I am a Masters runner and my 10K best is 43:42
Thanks in advance...
Tempo runs are good for the 10k. Start with 20 minutes at probably 15 seconds per mile slower than your 10k pace. You can also do tempo intervals like 4 x mile at 7:00-7:15 pace. Your easy runs are a bit fast for your fitness. Slow most of them down to around 8:30 pace so you feel good in your workouts. 2 minutes slower than 5k pace is a good pace for most runs of the week.
I'm almost 40 with a similar PR to you. I tried McMillan's article (above link) and had success with it this year. However, I would suggest you ease into running the intervals if they are new to you. Don't go straight from base training and expect to click off 6 x 1 mile at 10k race pace without beating your body up too much.
Also, 5 mile tempo runs at about 7:20-7:30 per mile pace every 10 days or so have worked for me.
Your steady state pace of 7:40/mile sounds a little fast. You may need to slow down on easy days so you can speed up on the interval runs and tempo days.
Thanks for your insights and excellent feedback guys! Should I be adding in a weekly long run and if so how far and at what pace?
Do you need a coach, if so post your e-mail
I would recommend 90-105 min runs for a 10k runner. Start out easy (8:45 maybe), and if you are feeling good, work down to your steady state pace of 7:40 for the last couple miles.
I agree with joiwef again. The long run should be between 10-13 miles. 7:40 seems a little fast at the end but then most of my long runs are on hilly courses. The takeaway is that your long runs should should not leave you feeling ragged the next day. Two days afterward you should feel completely recovered. Take the next day off after the long run if you have to so you can be fresh by two days later.
Also, adding one or two easy runs of 8 miles per week will keep you from getting sore from the long runs. Here is a sample week of my training when I PR'd.
M: 8 miles easy on a hilly course, 9:00 pace, striders at end.
T: 7 miles, 5 miles tempo run at 7:30 pace
W: very easy 4-6 miles, striders at end
Th: intervals at 5k pace or 10k pace, alternate weekly, 8 miles total
F: easy 4 miles
Sa: 12 miles. first 9 miles at 8:20 & last 3 at sub-8:00
Su: rest
Great advice and a pretty solid training schedule, which I think I will borrow from you! Btw, what is your 10K PR?
Thanks again!
42:26. I'm built like a power lifter or I would run a lot faster.
Good luck.
I have another question on fartlek training. My understanding is its a combination of fast paced running, with slow recovery periods and normal paced running. Is this accurate and if so how long do you run for each part and how long should a decent fartlek session last?