What workouts will improve AnT for a 36min 10ker.
Recently I did an 8km tempo run in 32min. It was much harder than expected, this should feel quite comfortable for someone in 36min shape, correct?
What workouts will improve AnT for a 36min 10ker.
Recently I did an 8km tempo run in 32min. It was much harder than expected, this should feel quite comfortable for someone in 36min shape, correct?
skip wrote:
What workouts will improve AnT for a 36min 10ker.
Recently I did an 8km tempo run in 32min. It was much harder than expected, this should feel quite comfortable for someone in 36min shape, correct?
Nope and you are slow ass hell.
Correct to an extent yes. However I am the same, with a similar time to you as well. However there are easy solutions.
A coach I know, and myself, are huge advocates of this. He has a couple of sub-30 runners who do this weekly on a Saturday.
3x10:00 with a 2:00 recovery. This guy will cover 10km worth of intervals in that time, but it is the 30:00 total effort that counts.
Another friend of mine, a sub-14 5k runner does similar. But as he focuses more on the speed end of the spectrum, he will do shorter but more intervals. But still 30:00 worth. You can lay out the session however you like.
6x5:00
5x6:00
1x9, 8, 7, 6:00
10x3:00
Progression runs are majorly successful with all runners I know, even the Kenyans do them in most runs! A slow start say at 50:00 10k pace, finishing at 31:00 minute pace. It gets the body used to working hard when fatigued.
skip wrote:
What workouts will improve AnT for a 36min 10ker.
Recently I did an 8km tempo run in 32min. It was much harder than expected, this should feel quite comfortable for someone in 36min shape, correct?
Then you shouldn't have done it should you skip? You were either too tired to be training hard, or not warmed up properly.
How many stupid threads are you going to start on a similar subject, whilst all the time ignoring the good advice that people give you?
J.O. wrote:
Then you shouldn't have done it should you skip? You were either too tired to be training hard, or not warmed up properly.
How many stupid threads are you going to start on a similar subject, whilst all the time ignoring the good advice that people give you?
J.O. or should I refer to you as jack off f**k wad, crawl back into hole little man
correct me if I wrong this is a running forum right? well one should be able to ask questions related to training and one also doesn't have to read the post either
Why keep asking the same question over and over and over, without taking advice?
Get a grip skip.
J.O. wrote:
Why keep asking the same question over and over and over, without taking advice?
Get a grip skip.
Aman brother you tell him!
J.O. wrote:
Why keep asking the same question over and over and over, without taking advice?
Get a grip skip.
ok what advice have you offered, on the other thread you asked what my 100m/200m/400m times are, explain why this has any coorelation btw why I can't improve my 10km time?
So what are your 100 200 400 times?
Here are some options for you:
Zone 3:
Speed: 10k to Half Marathon race pace
# of repeats: 1 to 10
Repeat Distance: 800 - 12k
Total Distance of Repeats: 6k to 20k
Active Recovery between repeats: jog 25-50% of repeat time
Zone 4:
Speed: Half Marathon to Marathon race pace
# of repeats: 1 to 6
Repeat Distance: 3k - 25k
Total Distance of Repeats: 12k to 30k
Active Recovery between repeats: jog 10-25% of repeat time
Examples you may be interested in (lots more of them but these are some of my favorites) for threshold work:
From Zone 3:
8k run starting at HM pace and ending near 10k pace
or
3-4 x 3000 @ 20k pace with 2:00-2:30 jog recovery
or
7-8 x 1600 @ 15-20k pace with 1:00-1:30 jog recovery
From Zone 4:
12-15k run starting at marathon pace and ending at half marathon pace
or
3-4 x 5k @ 30k-Marathon pace with 3-4 min jog recovery
J.O. wrote:
So what are your 100 200 400 times?
rested and spiked or in training
How old are you?