can someone give me some ideas of workouts or advices for the planification of the training to run sub 34′?
thanks.
10k training program
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KeymasterHow fast can you run 5k? If you can’t run about 16:20 for 5k you probably want to focus on that first (IMO).
ELITETRACK Founder
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Participant
it’s for an athlete i trained who run the 5k in 16’17, last year when i began to train him he ran the 10k in 36′ and at the end of the season he ran in 34’06 but the qualifying time for the national championship was 34’00 so, i think his first 5k is too slow (around 17′), we tried to work on the speed of the first 5k but he always failed the qualifying time for nothing!!!
what do you think? -
Participant
this is his training program, i will try to do the qualifying time (34′) on november 21st.
week from november 1st to 7th:
m: 40′ + drills + stretching + abs
t: endurance: 6×1000 in 3’15/3’17 with 1’30 recovery
w: 50′
t: tempo:8×800 in 3′ with 2′ recovery
f: rest
s: speed: 3x(2×150) @90% with 8′ and 3′ recovery
s: hills: 4×200 walk back recovery + 8×50 with 2′ recoveryweek from november 8th to 14th:
m: same as last week
t: endurance:1600(5’20)/4×400(1’12)/2×1000(3’16) with 1′ recovery for all
w: 50′
t: tempo:4×1500 in 5’50 with 200m jog recovery
f: rest
s: speed:12x150m (changing pace: first 3 repetitions: 50mfast+ 100 float, then 3 repetitions: 100fast+50 float, then 3 repetitions: 50@3000pace/50@1500pace/50@800pace, then for the last 3 repetitions: 50fast/50relaxed/50fast) with full recovery
s: 20’warm up + fartlek:10×1’/1′ + 10’@medium paceweek from november 15th to 21tst:
m:6×400@5kpace (1’17) with 3′ recovery
t: 5×400@5k pace with 2’30 recovery
w: rest
t: 30′ easy run
f: rest
s: 20′ easy + progressive accelerations on grass
s: race day!what do you think about? any suggestions?
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Participant
I”m not sure that I would have a day devoted entirely to short speed for a 10k runner. Instead, I think your runner would benefit from a long run which I don’t see in your program. You could get in 2-3 long runs before the next attempt-one per week over the next 2-3 weeks. I would go about 70-90 minutes of easily paced running on those runs.
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Keymaster
[i]Originally posted by KW[/i]
I”m not sure that I would have a day devoted entirely to short speed for a 10k runner. Instead, I think your runner would benefit from a long run which I don’t see in your program. You could get in 2-3 long runs before the next attempt-one per week over the next 2-3 weeks. I would go about 70-90 minutes of easily paced running on those runs.I was thinking the exact same thing.
ELITETRACK Founder
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Participant
i agree with you, but i kept a day for speed work because i’d like to prepare him for the veterans world championship this summer on 800 or 1500m so i think this kind of workout could be a sort of “recall “of speed sessions, i don’t want him not to do at all speed during the winter, i want him to keep his quality of speed, what do you think about?
if i put 2 or 3 long runs what workout do i have to remove or change? -
Participant
You’ve got an awful lot of quality days in there for being so close to a race.
In the first week, I would drop the hills in favor of long run
In the second week, I would shift drop Tuesdays workout. Move Thursday to Tuesday, Saturday to Thursday and do your long run on Sunday
In the third week, I would do about 8-10 x 400 on Monday and 30-40 minute runs the rest of the week.
Another thing to think about is this, you don’t really need a full blown speed development workout to keep in touch with short speed. You could do something like straights and turns as part of your warm up on quality days.
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