EDMONDSCOTE TRACK SESSIONS ON WEDNESDAYS AT 7PM
Why: A hard workout that will let you know you are race-ready. Upping the pace forces you to run faster on tiring legs – good race-day practice.
How: Run 800m hard, jog 200m, run 300m hard, jog 300m; repeat four to six times. Start the 800s at 10K goal pace and the 300s at 5K goal pace, and get slightly faster with each effort. This workout can be done throughout training: hit the maximum number of reps a month before your event.
|4 x 1600m 90s recoveries|
Why: Helps you practise your 5K and 10K race pace, three laps at a time. The goal is to rehearse different race paces and to finish feeling spent. How: After a 15-min warm-up that ends in four 15-second accelerations, do 3 x 400m at 10K pace, with 200m recovery jogs; 3 x 400m at 5K pace, with the same recovery intervals; then 3 x 400m at your one-mile pace, with the same recoveries. Jog for 400m between sets. Warm down for 10-15 mins.
|5 x 1600m 90s recoveries|
|13-03-2019||Stewart||Why: Instils 10K race pace. ‘This is a great workout for targeting an upcoming 10K or building strength for a 5K,’ says Chris Derrick, winner of the Great Edinburgh International Cross Country in 2014 and 2015.
How: After a 10-15-minute warm-up, run 10 x 500m, with two-minute recoveries. Begin at slightly slower than your 10K race pace; gradually speed up so that your last repeat is slightly faster than your 10K race pace.
|2 x 5km with 800m jog recovery|
|20-03-2019||Stef||Why: Teaches you to accelerate when you’re tired, thus developing your ability to deliver a sustained kick. Do one of these four and two weeks out from a goal race.
How: Run 4 x 800m, with three to four minutes of rest between the efforts. Start each repeat at 5K pace in the first one, accelerate after 700m and go all out to the finish. In the second effort, accelerate after 600m; in the third, after 500m; in the final repeat, go as hard as you can after 400m.
|Yasso 800m session|
|27-03-2019||Why: Build speed for 5K and 10K. ‘Lots of runners do 400m repeats, but psychologically it helps to do another 200m,’ says Janet Cherobon-Bawcom, who represented the US in the 10,000m at the 2012 Olympics.
How: Warm up for 15 minutes, including four or five 50m accelerations. If you’re targeting a 5K, run six 600m repeats at under 5K goal pace. If you’re aiming for a 10K, run eight to 10 repeats at 5K goal pace. Jog for two mins to recover between efforts.
|03-04-2019||dave||Why: The longer reps get you used to the demands of race pace; the fast, short reps will improve your leg turnover when you’re tired.
How: Run 1,600m, 1,200m, 1,000m and 800m repeats, with 3:30 recoveries between them, and five mins recovery at the end of the set. Then run 2 x 300m and 2 x 200m, with 1:30 recoveries between them. Begin both sets a few secs per mile slower than race pace, but gradually speed up as the reps get shorter until you’re at, or above, race pace.
|10-04-2019||Stewart||Why: Mixing speed and tempo running prepares you for a fast 5K or 10K. Do this four weeks before your race.
How: After a warm-up, do 3 x 800m, with two-min recoveries between them and three mins’ recovery at the end of the set. Then do 3 x 400m, with 90-sec recoveries between them and five mins’ recovery at the end of the set. Do both sets at goal 5K pace or quicker. Then do 10 mins at tempo pace. Rest for five mins, then do 4 x 200m fast (not all out), with 60-sec recoveries.
|17-04-2019||Dave||Why: Helps develop a strong finish. ‘I call it a simulation: it mirrors the 10K, while emphasising running hard when you’re tired,’ says Linda Somers Smith, a former Chicago Marathon champion.
How: Warm up for 10 minutes, including four or five 50m accelerations. Then run 2 x 800m at 5K pace, jogging for 400m to recover after each. Follow that with a four-mile run at a pace slightly slower than your half-marathon pace. Then finish with 2 x 800m at 5K pace. Cool down.
|22-04-2019||MASSEY TRACTOR 10K TARGET RACE|
|24-04-2019||Stef||If you can perform three 2-mile repeats at your goal 10K pace in the last one to two weeks before your race, you will achieve your goal time. Period. It's a simple workout but oh-so-hard to accomplish. As such, you must build up to it, and this buildup of workouts turns out to be some of the best training you can do to run a fast 10K.|
|01-05-2019||run six 1-mile repeats at your goal 10K pace, taking 3 to 4 minutes recovery jog between each. Don't be surprised if you struggle in this workout. Many athletes become worried that their goal is out of reach, but trust me: You just need to complete the workout sequence and you'll be ready. One thing I find helps is to just focus on goal 10K pace, not faster. Some runners try to "beat the workout" by running faster but that isn't the goal. Start at goal pace and simply hang on.|
|08-05-2019||Stewart||Run a 2-mile repeat at your goal 10K pace then take a 5-minute recovery jog. Next, run four 1-mile repeats at goal 10K pace, taking 3 to 4 minutes recovery jog between each. As with Workout No. 1, you will get in 6 miles of running at your goal pace.|
|15-05-2019||dave||the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling much more ready to attack your goal time. Your body is becoming calloused to the mental and physical stress of 10K pace. If, however, you're struggling to hit your goal pace even on the first 2-mile repeat, then your proposed goal pace is too aggressive and you should re-evaluate.|
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