10K + 5 x 1 Mile
10K + 5 x 1Mile
Designed for 1/2 Marathon runners
Intensity
10K @ 1/2 Marathon pace
5 x 1 Mile @ 10K pace
Recovery
5 minutes after 10K
1.5 - 3 minutes after 1 Mile reps
Exertion
8/10
Periodization
Foundation Period, Stabliziation Block
Context & Details
The 1/2 Marathon, along with the 5K, is what I consider a “redlining” race.
In the 5K, the runner is redlining at their Lactate Tolerance, and in the 1/2 Marathon, it’s their Lactate Threshold.
Tolerance is about coping with, while the threshold is about delaying the slow down in pace due to acidosis accumulation in the bloodstream.
There are other reasons why runners slow down, especially as the race distance increases, but, an underdeveloped lactate utilization ability is usually one of the biggest factors. And worth upgrading first before any ancillary limiting factors are addressed. Plus it takes a lot of repeated exposure for effective adaption and upgrades to happen.
Two traditional training methods coaches and runners use to upgrade running velocity at lactate threshold are:
prolonged moderate exercise
tempo running
While popular, both are actually quite poor at producing the desired improvements to running velocity at lactate threshold.
Here’s Owen Anderson, in his book Running Science, on part of the reason why:
As a practical point, moderate training speeds are dissimilar from actual racing speeds from the standpoint of neuromuscular control of gait; therefore, it is difficult for the moderate-intensity runner to develop good economy at race velocities since those higher speeds are deemphasized during training. Moderately paced training is not very specific to racing, and the medium-intensity runner faces a difficult task in developing optimal neuromuscular coordination patterns for high-speed racing.
It’s important to remember running velocity at lactate threshold is economy related, meaning runners cannot have poor running economy and a high lactate threshold.
Andreson continues:
Poor economy means that lots of energy must be used to maintain a particular pace, and high rates of energy consumption generally mean heavy-duty carbohydrate (glycogen and glucose) breakdown rates. Ramped-up glucose metabolism means ample glycolysis, resulting in high rates of lactate production. It’s difficult to have a great running velocity at lactate threshold if lactate is flooding the blood at moderate speeds because of poor economy.
With this in mind, workouts meant to foster useful improvements in Lactate Threshold at 1/2 Marathon velocity also need to improve running economy — which means the work needs to be of higher intensity.
Andreson:
Scientific research actually reveals that fairly intense training, not high-volume work at moderate intensities, is the best booster of running velocity at lactate threshold. In a study carried out at the University of North Carolina at Greensboro, runners who suddenly raised their average training intensity by completing two fartlek sessions and one interval workout per week boosted running velocity at lactate threshold significantly in just 8 weeks and as a result shaved more than a minute from their average 10K times. The fartlek work involved 2- to 5-minute bursts at 10K pace, which is about 2 to 3 percent faster than running velocity at lactate threshold; the intervals were completed at about 5K speed, which can be around 5 to 6 percent quicker than running velocity at lactate threshold.
Anderson’s comments help explain the construction of today’s workout for the 1/2 marathoner.
The 10K at 1/2 marathon speed is a specific activity. It’s designed to reinforce, or stabilize, the skill of running at 1/2 marathon speed. And since it’s only done for 10K, the chances of fatigue and slow down are small, so the quality of running stays high. This allows for physiological as well as neuromuscular stabilization to occur.
The 2nd half of the workout is where it gets difficult.
The repeat miles at 10K speed are designed to boost running velocity at lactate threshold, as explained above.
The key to fostering a high-impact stimulus on these reps is keeping each 1 Mile at pace, but with the shortest amount of recovery between reps. This will be a fluid situation. On the final few reps, the recovery time may lengthen, and that’s OK. Too excessive of slow down on the 1 Mile reps will negatively impact the neuromuscular component which will dampen upgrades to running economy, and ultimate running velocity at lactate threshold.
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Good books on 1/2 Marathon 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