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Slowtwitch Forums: Triathlon Forum:
How do I optimize 1 month training for a 10k?

bjornm

Nov 2, 09 11:23

Post #1 of 12 (393 views)

How do I optimize 1 month training for a 10k?	Can't Post

I have last race for the season - a 10k - and would really like o do well. The date is December 6.

I'm looking for some advice to optimize my training given the distance and the time left before the race.

I have read some of BarryP's articles and while insightful, they seem more strategic than tactic, which is what I need with one month left.

prattzc

Nov 2, 09 11:29

Post #2 of 12 (387 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

Track, track, track, free run, track, track, spin it out

Lather, rinse, repeat
MTMBWY

nickwhite

Nov 2, 09 11:31

Post #3 of 12 (382 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

What is your current 10K time, and what do you hope it to be in 5 weeks?

prattzc

Nov 2, 09 11:33

Post #4 of 12 (371 views)

Re: How do I optimize 1 month training for a 10k? [prattzc] [In reply to]	Can't Post

Yes, I'm replying to myself....
This is also a very good way to hurt yourself, but if successful, should be a great PR!!

I am not a coach, don't listen to my foolishness.

Track 3 times per week with lots of speed intervals. 2 days of "free" running. 2 days of recovery, but not right in a row. Recovery days should be swim and/or bike. Make sure to massage legs. If they get tight, listen to your body and easy off for a day.

I don't think 4 weeks will help that much. And try to keep the weight off during Thanksgiving.
MTMBWY

BarryP

Nov 2, 09 11:37

Post #5 of 12 (364 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

Need some background info. How much have you been running up to this point? What kind of shape are you in?

In general, the focus of the last 6 weeks is race specifc training --> workouts at race pace.

If you have a reasonable foundation, I would typically recommend two workouts a week:

1 - intervals at race pace. Assuming you are a 40-50 minute 10K runner, 3-4 x mile w/ 300 meter recovery jogs

2 - depending on your foundation, this could either be a tempo run or cruise intervals at 1hr to 2hr race pace, OR you could alternate a week with that workout, and a week of 5K paced intervals (800-1000 meter repeats w/400m jogs....5-6 of these).

Throw in a moderate long run each week, and the rest is recovery running.

....that's all in a very generic nutshell.
-----------------------------Barry Pollock (aka Baron Von Speedypants)
I'M DYSLEXIC......GET OVER IT!
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

bjornm

Nov 2, 09 11:42

Post #6 of 12 (352 views)

Re: How do I optimize 1 month training for a 10k? [nickwhite] [In reply to]	Can't Post

In Reply To:

What is your current 10K time, and what do you hope it to be in 5 weeks?

I think I do an easy 10k in 40 minutes.
The race is a tough 10k and I want to do it in 40 minutes.

Recent times
5 miles/8 km @ 6:21 per mile or 3:58 per km
13,1 miles @ 6:52 per mile or 4:16 per km
26.2 (NYC yesterday) 3:21:45 with some spare left

(This post was edited by bjornm on Nov 2, 09 11:46)

cbritri

Nov 2, 09 11:48

Post #7 of 12 (337 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

I think the marathon yesterday is the biggest thing you could have left out. That changes everything. Even if you feel half way good you will need a lot of time to recover completely.
Brian

GMAN 19030

Nov 2, 09 11:49

Post #8 of 12 (334 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

http://www.time-to-run.com/training/10k/index.htm

Some good running programs that are only about 3 weeks in length.

bjornm

Nov 2, 09 12:27

Post #9 of 12 (305 views)

Re: How do I optimize 1 month training for a 10k? [BarryP] [In reply to]	Can't Post

Thanks Barry

Is this the correct interpretation?

M: Rest
T: 1 mile at 10k race pace, 3-4 times
W: Recovery, 30 min at easy pace
T: 1k at 5k race pace, 5-6 times
F: Recovery, 30 min at easy pace
S: 40 min at 60 min pace
S: Long run at easy pace

bjornm

Nov 2, 09 12:52

Post #10 of 12 (267 views)

Re: How do I optimize 1 month training for a 10k? [cbritri] [In reply to]	Can't Post

In Reply To:

I think the marathon yesterday is the biggest thing you could have left out. That changes everything. Even if you feel half way good you will need a lot of time to recover completely.

I know, but until today the marathon was the most important race.

coachjoegold

Nov 2, 09 13:03

Post #11 of 12 (248 views)

Re: How do I optimize 1 month training for a 10k? [bjornm] [In reply to]	Can't Post

Recent times
5 miles/8 km @ 6:21 per mile or 3:58 per km
13,1 miles @ 6:52 per mile or 4:16 per km
26.2 (NYC yesterday) 3:21:45 with some spare left

Wow, as a coach I would suggest that you need the first week just to recover from the marathon, then gauge at what rate your body is healing afterwards. If you still have an accelerated heart rate and/or sore and tired muscles you might need to recover more. It is VERY IMPORTANT that rest is really key to you doing well in that 10k race.

After your recovery, you can quite possibly do a steady diet of pickups on the track or fartleks on the road, starting at the end of week 2 and through week 3. YOu would really need to monitor your body intensely though, because you still might not be 100% from the marathon.

Week 4 would be a taper with small pickups in the brginning of the week. Hopefully you'll be fully recovered from the marathon and ready to kick butt in your 10k.

The bottom line is to listen to your body...REALLY listen to your body. Don't overtrain, and you'll do well. :-)
-----------------------------------------------
Coach Joe Gold - A New Name for a New Beginning
6 Time Ironman PR: 10:36:37. HIM PR: 4:20:10
7th Ironman and 1st 100 mile ultra in 2010.
20 year Triathlon coach at affordable rates.

BarryP

Nov 3, 09 7:44

Post #12 of 12 (128 views)

Re: How do I optimize 1 month training for a 10k? [coachjoegold] [In reply to]	Can't Post

Ditto what Joe said. Yeah, if you are just coming off a marathon, that interval training I suggested is a *bad* idea (this is why the background info in important).

You need to recover.
-----------------------------Barry Pollock (aka Baron Von Speedypants)
I'M DYSLEXIC......GET OVER IT!
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485