Missed my group track workout this week so I have to do it on my own. What do you got?? Thanks in advance.
6x1200s with 2min recovery jog, fastest possible average.
6 X mile at race pace with 3 minute recovery.
tempo run. Way more important than interval work for a 10K.
6-7x 1k with 200m recoveries in 50-60 secs.
tempo run. Way more important than interval work for a 10K.
I like that.
tempo run. Way more important than interval work for a 10K.
I’d assume that if your already training on the track that this guy is certainly already running regular tempo’s.
My favorite track session for 10k is (20 X 400’s at 5k race pace with 200 jogging floats @ (10k pace + 2min)) I also like to the run this same session in the off season but I will do the 400’s at 10k pace and the floats would be walking.
I’d say the track is a great place for tempo’s, but tempo’s DO NOT qualify as track workouts!
Pretty much any combination of intervals that add up to between 5k and 8k worth of hard stuff. Recoveries generally about 1/2 to 3/4 the time it takes you to do the intervals. Examples: 10 X 600 with 200 jog–averaging around 5k effort with the first few slower and the last few the fastest. And the 200 jog needs to be a jog, not a walk/jog. There are a million different combinations you can do but they will usually end up being pretty similar in total distance and recovery time.
This. If you are 'Murican this translates into 4 miles of work. Vary it up week by week (e.g., don’t do 600’s every week). The shorter the interval, the less rest you need. Do strides/jumps one other day per week to keep your legs bouncy.
tempo run. Way more important than interval work for a 10K.
Tempo work is important in running a 10K but not more important than interval work. It all depends on where you are at in your training for the 10K. I guess the better question should be…is this an open 10K or a 10K at the end of a triathlon? What are your goals for this 10K? When is the 10K?
As a track & filed/cross-country coach at a local university, I would be glad to offer you a workout if you like? Just give an answer or two to the questions above and I can shoot you a quick workout. If wondering some of the PR’s of the athletes I coach are: 10K - 31:46/ 5k - 14:44/ 8K -XC 24:56.
Train smarter not harder!
6 X mile at race pace with 3 minute recovery.
10K race pace? You gotta be in major shape for this one … Add 10-15 sec. per mile & its more realistic …
Ran varsity XC at the collegiate level. Had three go to workouts:
I will post my efforts so you can get an idea of what they should be adjusted for any level.
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8x1600 on a 7 minute send off. Would try to stay around 5:45 for the first four and descend for the last four. active recovery
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2000-1600-1200-800-400 with 1000 recovery at 6:30 min pace. 2000=6:40-7, 1600=5:25-5:35, 1200=3:40-3:45, 800=2:18-2-2:24, 400=run like hell and try and break 60.
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(Not speed, but definitely helped a lot)
9 mile progression run. mile 1,2=7:30; 3,4=7:00; 5,6=6:30, 7,8-6:00, 9=as hard as you can go without going into that final/race gear, usually around 5:30. the point is to never get out of control for the workout, but keep a good honest effort.
BONUS WORKOUT:
8-10x1000 on 6:30 send off, would try to average 3:10-3:15
Ran varsity XC at the collegiate level. Had three go to workouts:
I will post my efforts so you can get an idea of what they should be adjusted for any level.
-
8x1600 on a 7 minute send off. Would try to stay around 5:45 for the first four and descend for the last four. active recovery
-
2000-1600-1200-800-400 with 1000 recovery at 6:30 min pace. 2000=6:40-7, 1600=5:25-5:35, 1200=3:40-3:45, 800=2:18-2-2:24, 400=run like hell and try and break 60.
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(Not speed, but definitely helped a lot)
9 mile progression run. mile 1,2=7:30; 3,4=7:00; 5,6=6:30, 7,8-6:00, 9=as hard as you can go without going into that final/race gear, usually around 5:30. the point is to never get out of control for the workout, but keep a good honest effort.
BONUS WORKOUT:
8-10x1000 on 6:30 send off, would try to average 3:10-3:15
I like those workouts! We do a lot at 5K pace to help build strength for the 10K.
One of our favorite workouts is a long workout. We do 3 sets of:
2K at 10K Pace with 400 jog + 4 x 400 @ 5K with a 100 Jog
the 400 is like 3:00 / take at least 1:00 between 400’s and 400M jog after the 400’s
my men and women liked it but it is a long workout!
What would be your flat course 10 km time at the time? My guess is 31:XX?
With a 3 minute recovery, that workout isn’t really all that bad.
I’d assume that if your already training on the track that this guy is certainly already running regular tempo’s.
My favorite track session for 10k is (20 X 400’s at 5k race pace with 200 jogging floats @ (10k pace + 2min)) I also like to the run this same session in the off season but I will do the 400’s at 10k pace and the floats would be walking.
I’d say the track is a great place for tempo’s, but tempo’s DO NOT qualify as track workouts!
I don’t know many people who jog or walk during a 10k and call it fast.
But I do like the 5K pace sections. Maybe 5K pace for 800m with tempo - to clear out the lactic acid and what not, for 400m. (from a pace predictor: 5K pace is about 20s/mile faster than 10K pace, tempo is 10s/mile slower than 10K pace.)
As with all exercise. You need to find a workout that your body responds to. Not all people respond to these intervals.
What would be your flat course 10 km time at the time? My guess is 31:XX?
I never got a good 10k in actually. Either bad weather or tough course. Then I got plagued with injuries. I ran 34:24 on a rained out course. I did manage a 4:06/9:01 1500/3000 double two springs ago. Since then my speed has greatly decreased.
I appreciate your offer to help. This would be a 10k at the end of a triathlon. I have very little speed/track background, so I think a reasonable goal for me right now would be a 6:30 pace for the 10k after an olympic. I race 6:20’s for the 5k of a few months ago with very little speed work, so I am hoping to build on that and run 6:00 or just under 5’s for a 5k and 6:30’s for the 10k. Any advice you could offer would help.
A little background: I am 33 and 6’3" 184. I was always told that I was slow by my Dad in high school(I had really bad growing pains and could not run much for much of high school) so I have always just gravitated to marathons run at a very slow pace 8:30-9. I would train at 9 and run the marathon at 9…big surprise right? Recently I ran into so guys that were doing track workouts and I joined them. The intensity feels very foreign, but the results have been promising and immediate. Turns out I might not be so slow after all. That is why its important to never limit your kids.
I think triyoda is right in some part and the coach guy is right in some part. Since everyone is giving reason for why you should listen to them, I also ran collegiately, have been top runner at many of the tris I’ve ever done.
Have you done any tempos? They offer a lot of bang for your buck and really you should be doing them before taking on 10k track workouts, I think.
If you are set on them either way, then I’d say 5-6 x mile at 10k goal pace; 3x3200 at goal pace are two pretty basic ones. 2 minutes rest is probably about right.
One reason I don’t like track 10k workouts is its hard on the body, if you have a marked local trail or can create a 2 mile loop in your neighborhood; I like that better.
The OP’s question came up this week on the road racing and training thread over on LR. One of the regulars posted a link to Greg Macmillan’s article on the subject.
Here it is:
http://www.runnersworld.com/race-training/performance-page-best-10k-workout
I tried the 6 x 1 mile track workout today, but I’m not there yet and only managed to do the first 3 at race pace. I’ve got some work to do this summer.