8 x 800m, 1 x 2 Mile
8 x 800m, 1 x 2 Mile
Designed for 10,000m runners
Intensity
800m @ 5K
2 Mile at 10K Goal Pace
Recovery
2 minute between each rep
Exertion
9/10
Periodization
Specific Period, Intensification Block
Context & Details
Training for a 10K strongly resembles the preparations for 800m, 1,500m, and 5K. For all of these events, the desired physical enhancements sought are quite similar namely improvements in:
VO₂ Max
vVO₂ Max
lactate-threshold velocity
running economy
maximal running speed
running-specific strength
resistance to fatigue
Training for the 10K traditionally emphasizes longer work intervals, like 4 - 8 mile tempo runs or 2 - 3 mile repeats, making for training which results in logging high volumes of slower than target competitive speeds. There is evidence suggesting faster training veclcoites are more beneficial for 10K runners, calling into question the potency of tempo runs and longer, lower reps.
There are two main assumed benefits runners gain from tempo runs, which are defined as a continuous running effort with a duration of about 20 to 45 minutes at a pace around 8 to 15 seconds slower per mile than 10K.
One is it teaches runners to sustain and tolerate a quality pace for an extended period of time without breaks, like a race. The other presumed benefit of tempo training is it significantly boosts lactate threshold. The truth is tempo running does not provide as significant of an training effect as we think.
Here’s an expert from the book Running Science on why:
It is true that tempo running enhances a runner’s ability to sustain a quality running pace, but one difficulty is that the pace that is sustained is more like a 15K or half-marathon pace rather than a 10K tempo. Thus, the effort is not really specific to the 10K, nor should it have a major positive impact on running economy at 10K speed. Tempo training is a better workout for 15K and half-marathon runners. The other problem with tempo training is that a workout conducted at a pace 10 to 15 seconds per mile slower than 10K pace is usually carried out at very close to a typical runner’s lactate-threshold speed. This might seem like a good thing, and historically such an intensity level has been viewed as optimal for lactate-threshold improvement, but the truth is that running at lactate-threshold velocity is actually a comparatively moderate stimulus for lactate-threshold improvement.
To increase lactate-threshold speed the most, it is important to expose the leg muscles to large amounts of lactate so they can become good at picking up lactate from the blood and tissue spaces and using it for energy. By definition, working at lactate-threshold intensity produces little lactate. Remember that lactate-threshold velocity is the speed above which lactate begins to pile up in the blood. To boost lactate threshold to the greatest possible extent, it is important to work above threshold, exposing the muscles to relatively high lactate concentrations so that they get better at the clearing process. Training at above lactate threshold also does the best job of stimulating muscles to produce the structures (mitochondria) that prevent lactate from spewing out into the blood in the first place. When the muscles don’t release excessive amounts of energy-rich lactate to the blood, and when the muscles are able to effectively clear the lactate that does show up in the blood, a greater lactate-threshold speed is possible.
Four miles of repeat 800s at 5K pace exposes the runner to large amounts of lactate. The rest intervals between the 800s allow for lactate clearance to occur since intensity sharply drops during low-intensity recovery activity.
Additionally, compared to a tempo run, repeat 800s at 5K pace will result in better upgrades in strength and coordination as the nervous system will learn how to sustain a higher production of force by running faster speeds.
The final 2 Mile rep at 10K pace is designed to teach the runner how to sustain their desired 10K pace when fatigued, as will be the demand in the final 2-3 miles on race day.
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Good books on 10,000m training
The Science and Practice of Middle and Long Distance Running by Philip Hayes, Richard Blagrove
Train Hard, Win Easy: The Kenyan Way by Toby Tanser
The Five and Ten Men: 10 Men Who Redefined Distance Running by Richard Amery
Middle Distance Running by Percy Cerutty