Advanced 10K Training

The Quality runs are longer and the tempo should be increased to 90% of your estimated 10Km race pace.

With the hill and effort sessions (with 5 reps or more) you can usefully break them down into sets of 3 or 4 reps and take a short rest of say 3 – 4 minutes in between each.
It is important to use the jog back recovery sensibly so you can always repeat the effort (and time taken) on each
rep. The emphasis throughout is: work the rep very hard – recover & repeat. It’s no good blasting off on the first set and then dying on the remainder. Aim to progressively work harder so it will mean being sensible at the start.
You’ll soon get to know what’s the correct starting pace in order to maintain the effort throughout. If you have access to an athletic track then its better to do the speed work sessions there.
The hill distances don’t need to be exact so long as the distance you work over is about right.

View the advanced training schedule >>

Running