2 x 3K, 2 x 2K, 8 x 500m
2 x 3K, 2 x 2K, 8 x 500m
Designed for 10,000m runners
Intensity
3Ks at 15K pace
2Ks at Goal 10K pace
500s at 5K - 3K pace
Recovery
2 - 3 minutes between each rep
Exertion
8/10
Periodization
Specific Period, Introduction Block
Context & Details
There are two main schools of thought regarding 10K training:
Train as a long 5K runner
Train a short Marathoner
Recent world record-holders have trained as long 5K runners, but many veteran professional runners have seen their 10K times and competitive improve after transitioning to running marathons. And looking back at history, the record books are populated with successful 10K runners who trained both ways — making it difficult to determine what is the optimal training method.
Five-thousand meter runners have done well moving up to the 10K because of their highly developed VO₂ Max and locate tolerance capacity. Whereas marathon runners have seen 10K success due to their robust lactate threshold and enhanced running economy as well as resistance to fatigue.
It’s clear all these physiological factors (and more) are important to 10K ability, effective meaning training for the 10K should take on a balanced approach.
Today’s session was designed by Renato Canova and meant to reflect a balancing of those key physiological determinants.
The 3Ks at 15K pace followed by the 2K repeats at 10K pace stimulate improvements in lactate-threshold velocity, running economy, and resistance to fatigue. And the 4,000m of running at 5K - 3K speeds in 500m segments upgrade VO₂ Max and locate tolerance capacity.
I really like this workout because it balances the training needs of the 10K runner in an efficient and highly potent package.
This type of session can be introduced early in the Specific Period and progressed throughout by shortening the recovery intervals and/or prolonging the duration of the reps. The 15K portion could work up to 6K continuous and the 2K repeats could become 4K continuous, with the 500s building towards 1,000m repeats.
Many runners may want to run the reps faster on each workout revisit, but with distance events, the initial goal of training is working towards “slowing down less” before speeding up. So with this type of 10K workout, it’s better to first extend the duration of time the runner can hold their pace before increasing it.
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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