Which is “better”, going more often or going longer to improve 10k time? I guess it can be assumed to use the Mcmillan calculator for paces and such.
Just curious what peoples’ views are on this…
Depends on a lot of other factors, but generally 6 x 6 would be better.
like the Dr. says it depends on a lot of other factors, but if I was constrained to 36 mpw and multiples of 3, to maximize 10k performance, I would go with 4 6 milers and 1 12 miler.
same as other 2, lots of variables. How far out are you from a race? I’d say if you’re still building and have 2-3 mos. 6x6. But that’s from someone who would be lucky to get 6x6 in 2 weeks.
frequency beats distance. 6x6
You might be surprised to see what one can accomplish on 36 mpw. An ideal schedule might look something like:
M: off or 4-6 easy
T: off or 4-6 easy
W: 1 mi. w/u; 5 or 6 x (1 mi. at race pace w/1 min. rest); 1 mi. c/d
R: off
F: 6-9 easy
Sa: off or 4-ish easy
Su: 9-12 @ conversational pace
That gives you a fair amount of latitude with total mpw, frequency, and recovery time/mileage. Another interval workout for Wednesday (among dozens of possbilities) is repeat 1000’s (8-10) @ 5-10 seconds faster than race pace with ~1 min. or 200m jog recovery.
I use Sunday as my day off, but you can adjust accordingly.
M - 5 miles 75% race pace
T - speedwork - 1 mi warm up, 8 x .5 mi race pace w/ double time ran rest, 1 mile cool down
W - 5 miles 75% race pace
Th - Fartlek - .5 mile warm up, .5 mile race pace with 50% pace in between, no rest (6 times), .5 mile cool down
F - 5 miles 75% race pace
Sa - 8 miles 2/3 race pace, or if possible, 75%
Su - rest, or at most, 2 miles 50% race pace if you really feel the need.
I got down to 35:43 w/ this training program on one of the hillier road course 10K’s around (Cow Harbor).
You do not need to run the race distance or longer except on your distance day. You also can substitute a hillwork day instead of fartlek. Many of the great American and European 5K and 10K runners came from the ranks of milers, hence the attention to pace, and speedwork, as opposed to distance, which is more characteristic of the African runners. Yes, they have dominated the last 2 decades, but unless you are built like them, I don’t recommend it. The best way to look it at is, old tapes of Frank Shorter, Steve Prefontaine, and others. I would say most American runners (not just caucasians, even) are built like them, not Geb and others.
I would vary it up more than just 6x6. Do at least one day of speed work at the track to try to really increase your pace. Go to podrunner and get their 180 bpm track and get your turn over at 90bpm. Do one longer day (say 9 miles) and one shorter day, say 3 or 4 miles. Also incorporate lunges, squats and other strength/balance exercises
2 X 9 and 3 X 6 also equals 36. and provides frequency and two runs of some distance.
Variation in speed and distance is what you need to stimulate your training.
Assuming all things equal, 4x9 is actually the better workout…which is contrary to what I always tell people. Why? Because the pupose of running more often is not to do the same training load, but to be able to increase it. Running 6 days a week should allow you to increas your load by (probably) 10% over a 4 day program.
I’m also not a fan of running the same thing every day. You need to vary your training load some…the hard, easy approach.
If you are seriously looking to improve your 10K time you need to think about it in at least two phases.
-
Base building.
-
Race preparation.
Base building is a time when you are focusing solely on your aerobic base. During this time period I typically like to schedule a run that is 25% of the weekly mileage, and then two more runs that are roughly 15-20% of your weekly mileage. The rest are filler runs. So a 36 mile week may look like this:
6 5 7 5 4 9 0.
The goal during this period is to build up your mileage slowly and gradualy. It is the most effecient way to build your aerobic base. The less experience you have, the more imporatnt this period is.
Race preparation is where you start phasing in more race specific workouts. It will depend on how big of a base you have and how far in the furture your next race is. I like to have at least 6-12 weeks of base building and 6-12 weeks of race preparation. In my personal situation, I am recovering from an injury I incurred in my last race. I don’t have the amount of time necessary to get in shape for the 10 miler I planned in May, so I’m moving my A race to a much later date.
I like to first phase in tempo runs and “steady state runs” (if using McMillan’s terms), followed by intervals @ ~10k race pace, and up to 15sec/mile faster and slower than race pace. A little bit of speed work will be of use as well, but not much is needed. First phase in one tempo and/or steady state run a week (replace the 6 miler with it) and then later add a second, faster workout a week (replacing the 9 miler).
Taper, then race.
Its more than you asked for, but that’s my 2 cents.
Thanks Barry…IMO you just finished the thread.
Also, if you are a triathlete you might need the extra ‘workout’ allotment for the other disciplines…so another strategic reason for the 4x9.
Thanks for the advice and opinions guys. I guess I put the 36 mile number in there because 1) thats my mileage # for this week and 2) its a nice round number that fits both the frequency and distance variables.
I’m glad Barry responded. I’ve been modeling my own training plan after what you did last year (I assume it was last year). My excel sheet looks similar and I hope I can get anywhere close to what you did. I’ve been slowly building my weekly mileage for the last 2 months. I’m doing 2-3 more weeks of base mileage before my race prep beings for Du Nationals. As seen from my training log, I’ve been plodding along but have seen an increase in pace in my “quality” workouts over the last 2 months. Going slow isn’t fun…