3 x 2,000m + 12 x 400m
3 x 2,000m + 12 x 400m
Designed for 10,000m runners
Intensity
2K @ 10K pace
1st 6 400m reps @ 5K pace
Final 6 400m rep @ 3K pace
Recovery
400m jog after 2K reps
200m jog after 400s
Exertion
8/10
Periodization
Specific Period, Intensification Block
Context & Details
The most successful training is based on science and reality. Workouts are as much simulating the race as developing fitness. Often, I discuss the science of training, but for this post I’ll focus on the reality of training as experienced by the runner.
Training should revolve around the reality of the runner.
The runner is the one who steps on the line and tests themselves. Coaches can talk endlessly about energy systems, lactate levels, and heart rate, but none of that is real to the runner when the starting gun fires.
What’s real is what the runner feels.
The most effective sessions are ones that honor scientific truths as well as allow the runner to “find the race within the workout.”
There is no right or wrong system of training of runners, merely a continuum ranging from highly successful to unsuccessful.
For the 10K, workouts that teach the runner to progress their effort over time while fatigue and discomfort are increasing tend to be more successful.
Many coaches esteem even pace running on race day as the most effective. However, don’t confuse event pace with even effort. As the runner fatigues, their effort must increase significantly to maintain a given pace. This is no easy task.
Today’s session is designed to acclimate the 10K runner to this task.
The three 2K reps at 10K pace reinforce desired race speed, while in a relatively fresh state. More than anything it’s meant as a prelude to the meat of the session — the 400s. The quarters are where the athlete finds the race within the workout.
No matter how fit or experienced, racing never gets easier. That’s the timeless challenge of the enterprise.
The final half of a race is about testing the runner’s limits and discovering how much fatigue and discomfort they can withstand. Some runners can withstand a faster tempo than others, but everyone feels the same in the final stages on race day.
One of my favorite quotes regarding this reality is from Coach Scott Simmons:
“There’s no magic happening [on race day]. No special feeling, It’s going to hurt just like every other race you’ve ever run. Others will be looking for a special feeling — race day magic. They’ll think they’ll feel different in the race, everything will be easier. That won’t happen, so don’t expect it. It will feel the same. A feeling you know. A feeling you can run tolerance. And feeling you’re prepared to deal with.”
The 12 x 400m segment progressing from 5K to 3K pace is about normalizing the fatigue and discomfort guaranteed on race day. Not making it earlier, but making it more familiar.
Remind the athlete, “yes, it’s hard, yes, it sucks — and yes to can do it!” Do this before each 400m rep.
Why?
Because the only realistic way to get through 3 miles of 400s, much like the final 3 miles of a 10K, is by having the courage to take it one lap at a time.
Continue Learning
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Good books on 10,000m training
More Fire by Toby Tanser
Run Strong by Kevin Beck
Daniels Distance Running Formula by Jack Daniels
Healthy Intelligent Training: The Proven Principles of Arthur Lydiard by Keith Livingstone