yep....and it is very tough whether you are a 2:30 marathoner or 5:00 marathoner...because the tempo part is based off of your ability. I actually think the workout is even tougher for slow twitchers vs fast twitchers. The two mile is arbitrary---it takes me that long to warm-up....if you can get ready to go with one mile that's fine.
I do this same type of workout with marathon training except it's 80 minutes easy after the first tempo. The second tempo is extremely difficult. I failed to accomplish in training for my last marathon :(.
You can break it up for the first few times.....try 2x10 minutes.(jog for 2 minutes after the first 10) ...then the 5 mile jog......then 2x10.
If you are not used to active recoveries (jogging between interval sets rather than stopping and resting)....start pick-ups
jog for a few miles....then 4 minutes at tempo pace...jog 2 minutes.....4 minutes..........so on. If you can complete about 6-8 of these...you are probably ready to try the 2x10.
The idea is to get the tempo time longer and recovery time shorter. These runs help manage your lactic threshold....which is the reason that most of us start to feel real awful at mile 4 of a 10k.
sue
I do this same type of workout with marathon training except it's 80 minutes easy after the first tempo. The second tempo is extremely difficult. I failed to accomplish in training for my last marathon :(.
You can break it up for the first few times.....try 2x10 minutes.(jog for 2 minutes after the first 10) ...then the 5 mile jog......then 2x10.
If you are not used to active recoveries (jogging between interval sets rather than stopping and resting)....start pick-ups
jog for a few miles....then 4 minutes at tempo pace...jog 2 minutes.....4 minutes..........so on. If you can complete about 6-8 of these...you are probably ready to try the 2x10.
The idea is to get the tempo time longer and recovery time shorter. These runs help manage your lactic threshold....which is the reason that most of us start to feel real awful at mile 4 of a 10k.
sue
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I'm all ovah this one. I've been stuck at 20ish 5kms for about 3yrs now and the last 10km I've logged was a 40:20 back in '01. My current halfM times stick me at about 44 for 10km, but I'm a better mid-distance runner, so this will be great inspiration. There's some 8kms in the spring/summer around here I can shoot for keeping around 31 to be in sub-40 shape. Through late Aug and early Sept, there are 3 in a row local 10kms every other weekend which is what I'll aim for. Thanks Mech..this is great 2004 motivation
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Just checking to see if anyone has gotten their sub-40 yet. Those that expressed an interest in the race to 40 are:
Tim
Rob
Jrjo
PH
Mech
Anyone else, feel free to jump in. I don't recall reading a report for sub-40...
Just checking to see if anyone has gotten their sub-40 yet. Those that expressed an interest in the race to 40 are:
Tim
Rob
Jrjo
PH
Mech
Anyone else, feel free to jump in. I don't recall reading a report for sub-40...
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I haven't hit it yet, but my training times, along with sue's infinite wisdom lead me to believe that I'll hit a sub 40 10K before I hit sub 19 for the 5K.
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Aug & Sept are when I've got 10kms on the calendar.
..both before Robp's "downhill" 10km on Sept 26th
There's a 5km in a couple weeks I'll likely do for a progress check.
..both before Robp's "downhill" 10km on Sept 26th
There's a 5km in a couple weeks I'll likely do for a progress check.
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I don't have any 10k's in the immediate future - I need to start looking. There aren't a lot of them around here.
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Have a 10k coming up in less than 2 weeks but judging from my recent 5k pr of close to 20 flat, I'm only expecting a time somewhere in the 40-41 min range. My next 10k will be on July 24th, right at the tail end of base. It's just benchmark to see how my training's progressing therefore it will not be all-out effort. I'm planning to up my base mileage to 60 mpw starting from May and starting formal speedwork during the last 4 week cycle of base as well so there's a possibility I may hit sub 40 there. If not, I'll have to wait for the fall for my next 10k...
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Well since everyone else is giving progress reports, I suppose I will as well. I missed a 10k last weekend because it was too far away for a work day. I don't think there's any 10ks in May, June, or July. There may be one in August, definitely one in September. Fair warning though, I fully expect to be sub-40 in the next one I run.
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I think what is important is to gain strenght, by weight training, especially if you are into your late 30-s. Track with 400 metres and 800 metres will help a lot but judging from my experience it will not be enough to increase speed, which you will need to break under the 40. Weight training will give you muscular strenght and delay the decreasing of speed that comes with age.
In fact, at my age (just turned 40) and never having been a professional athlete, I am running the fastest I have ever ran.
You can plateau in the 10 km if you just train speed for its own sake. Running up stairs, doing specific exercices like lifting your knees to waist level simulating a run in the same place will help. Again, from my experience, the half marathon training helps but marathon training at this age will not bring added value.
I tried to bring the age perspective into the debate. Having said this, last year, after breaking my half PB clocking 1h34 , I did my PB in the 10 km at 42 min. Now, I am relentlessly pursuing the sub 40 goal this year like most of us in this forum. In order to get there, I am following a training schedule based on weights, running hills and speed (track training).
In fact, at my age (just turned 40) and never having been a professional athlete, I am running the fastest I have ever ran.
You can plateau in the 10 km if you just train speed for its own sake. Running up stairs, doing specific exercices like lifting your knees to waist level simulating a run in the same place will help. Again, from my experience, the half marathon training helps but marathon training at this age will not bring added value.
I tried to bring the age perspective into the debate. Having said this, last year, after breaking my half PB clocking 1h34 , I did my PB in the 10 km at 42 min. Now, I am relentlessly pursuing the sub 40 goal this year like most of us in this forum. In order to get there, I am following a training schedule based on weights, running hills and speed (track training).
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