Wednesday, April 6, 2011

Improving 10k times...

Have you seen this article from Greg Mcmillan? You may have heard of the McMillan Pace Calculator. This is from the same guy... It is though he KNEW I was working on my 10k time for the Peachtree Road Race! :)

This is straight from his email blast (lest you thought I had the know how to come up with this on my own). For more specfics and other articles you can check our the McMillan treasure trove of knowledge HERE.

THE BEST 10K WORKOUT: 3 X 2 MILES
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.

BUILDUP WORKOUT NO. 1: 6 X 1 MILE
Eight weeks out from your 10K, 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.

BUILDUP WORKOUT NO. 2: 2 MILE + 4 X 1 MILE
Six weeks out from your 10K, advance to the following workout: 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.

BUILDUP WORKOUT NO. 3: 2 X 2 MILE + 2 X 1 MILE
Four weeks out from the race, 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.

WORLD'S BEST 10K WORKOUT
After this buildup of workouts, you're ready to attack the ultimate 10K workout. I suggest you perform this workout nine to 12 days before your race to allow enough time to recover before the event. Start with your usual warm-up (which you should perform for each workout described in this article), then run three 2-mile repeats at your goal 10K pace. Take a 5-minute recovery jog between each repeat. Prepare for this intense workout like you will your race -- be well-recovered, properly hydrated and fueled, use the equipment you'll use in the race, run at the time of day that you'll be racing.

SUPPLEMENTARY WORKOUTS
While the 10K buildup workouts occur every other week, the in-between weeks provide a great opportunity to perform other important 5K and 10K workouts. I like 200m and 400m repeats performed at 5K effort. I find that running slightly faster repeats on the in-between weeks makes 10K race pace feel easier. You may even perform a 5K race in preparation for your 10K. I also recommend at least one tempo run during this buildup. The pace will be slightly slower than 10K pace but will build your stamina for the goal event.

SIMPLE EIGHT-WEEK WORKOUT SEQUENCE FOR A FAST 10K

Week 1:
6 x 1M (3-minute jog between 1M repeats)

Week 2:
10-12 x 400m (Run the 400m repeats at 5K race pace; 200m jog between)

Week 3:
2M + 4 x 1M (5-minute jog between 2M repeats, 3-minute jog between 1M (repeats)

Week 4:
3M Tempo Run or 5K Race (One simple prediction method is to double your 5K time & add 1 minute to get your 10K time. Are you on track for your goal 10K time?)

Week 5:
2 x 2M + 2 x 1M (5-minute jog between 2M repeats, 3-minute jog between 1M repeats)

Week 6:
20-24 x 200m (Run the 200m repeats at 5K race pace; 200m jog between)

Week 7:
3 x 2M (Run the 200m repeats at 5K race pace; 200m jog between)

Week 8:
RACE: 10K

7 comments:

Tina @GottaRunNow said...

Thanks for the 10K training information! I might run a 10K on May 7 and can use the workout ideas.

Teamarcia said...

GM is my proverbial running lover. everything I've ever read from him rocks.

Amanda - RunToTheFinish said...

i dont' know why but just running 10k sounds easier than those workouts :) that shows you how much speed work freaks me out

lindsay said...

I lovethese as workout ideas period, but I wouldn't mind a 10k PR ... I'm guilty of conserving and then throwing the hammer in interval workouts (or trying to anyway). I know it's better to practice RP though.

Now when you do one of these workouts post about it so I can do The Karen :)

Amanda said...

Good luck with this plan - it's solid and if you can do it, I'm sure you'll be able to PR :)!

Tri-James said...

You just got me to sign up for the newsletter. Thanks!

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