I have two 10ks over the next 6 weeks
I'm in very good shape relative to my historical self
two days ago I did 12 x 400 at around 80 seconds each
I feel a little tired from that still
Running around 50 mpw
Probably something longish - any unusual tempos out there?
20-25 x 300 at 10k pace with 100m jogs in 30 seconds
Mile repeats at 10k pace or just above
Maybe 5-6 of them with 2-3 minutes rest
+M)I(&VTC wrote:
20-25 x 300 at 10k pace with 100m jogs in 30 seconds
that is a weird one indeed.
trying to figure it out - that would be around 65 seconds on, 30 seconds off, for around 40 minutes.
hmm
4x2K @ 10K goal pace with 3min recovery - i'll be doing this at the track at 5pm if you want a workout partner!
if your feeling a little beat up from the quarters i would stick to something HM paced - maybe 5-6 x mile @ 10K goal pace + 10-15s w/60s or so recovery (Daniel's cruise intervals-style)
warm up - 1 mile jog
100 @ 800 pace
jog 100
200 @ 1 mile pace
jog 200
300 @ 2 mile pace
jog 300
repeat 4 times
one 400 @ 1 mile pace
Repeat above work out again one more time
finish with 2 mile jog....very easy
ok that's two votes for cruise intervals - that sounds pretty good.
I'll do 5-6 x mile at somewhere between 10k and HM pace
That sounds as if you're looking for a workout of the day. That'd be a WOD. From there you're on thin ice till cultism. Easy Tex.
10 x 1km at 10k goal pace with 2 min rest
8x800 @5k pace w 200m walk/jog recovery @1:40.
ok, I did 5 x mile at 10 mile goal race pace
it was tough - hot, and my third tough run of the week. Probably too much, but at least I didn't do 6 of them.
thanks boys
Your next hard session should include:
4x2k at 10k pace, 3x1k at 5k pace, 5min rest (1st 2:30 jog, 2nd 2:30 walk) in between, followed by 10x200m at mile pace, full recovery...
I usually try not to give away my elite workouts for everyone to see, but I really want you to do good, and let me know how you do on the 10k's
Give me the dates so I'll know when to look at the top of the forum list for your thread again
OP, don't do this workout unless you want to run yourself into the ground & be shot for a week+
NOP Skeptic wrote:
Your next hard session should include:
4x2k at 10k pace, 3x1k at 5k pace, 5min rest (1st 2:30 jog, 2nd 2:30 walk) in between, followed by 10x200m at mile pace, full recovery...
and nice work on the mile reps.
Do some mile repeats. Those 12x400metres don't work for 10km.
How about: 5x1mile @ 6:30.
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