10k Training

10k Training


 

Combination Workouts

I would like to share a new idea that I have come up with. My idea is combining a hill workout with tempo paced running into one workout. Using this method can save time and add a little spice to your weekly workouts.

I have been training for an October marathon since the middles of May. For the past week I have been trying to think of away to make this work out a little harder and more effective.

I came across this idea while I was doing today's hill workout. I have been doing the same hill workout for the past 4 or 5 weeks. This morning I was feeling good and I wanted to make things a little more challenging. I got the idea to add a tempo run to the end of my normal hill workout.

My usual hill workout has been a warm up of 1.5 miles. After the warm up run over to the hills begin to run the series of 12 hills. After the hill workout is finished I will cool down by running back to the start. The total workout is 7 miles.

This morning I warmed up and ran the hills as usual. After finishing the hills instead of cooling down I ran for 20 minutes at tempo pace. This made the total workout about 10 miles.

I must admit this workout is a lot tougher. I plan to rotate a ten mile tempo pace run with my new combination workout. My theory is that I will be able to keep the leg strength that I have gained and also improve my lactate threshold with this type of training too.

I have adapted this workout to my marathon training. This workout could also be adapted to different race distances. Runners training for a half marathon would have a great workout for finishing the race strong. By cutting the hill workout in half and still running the tempo pace portion runners could use this for 5 and 10k training.


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Running often and not losing any weight? (Answers: 1) (Comments: 0)
I went from not running at all in the passed two years to running 12 or so miles a week. I will run like 3 miles+ 4 times a week because I am doing a 10K training plan. I have checked out my BMI and I need to lose 25lbs to be placed in the middle of the healthy weight category. I am not asking to lose the weight fast, just before June. I don't eat a large amount of calories either. What could i do to start losing the weight?

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Training mileage for 5/10k race? (Answers: 2) (Comments: 0)
Is 30 miles a week a resonable amount for 5/10k training? Mon, Tue, Wed, Fri 4.6 miles Tue easy day. Sat 6.9 miles easy. I am thinking about changing Mon to interval training.

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Best 10K training Method? (Answers: 3) (Comments: 0)
Is it better for me to run every other day continuously or run 3 or 4 days in a row, take a day off and then repeat?

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Speed work for 10k training? (Answers: 2) (Comments: 0)
I am doing a 10k in 4 weeks, I am fit and can run for ever but have tiny legs that are no way flexible so I do a poor 10min mile average. I've heard speedwork can really improve your minute mile? What should I do, how many times a week ect? I do a full body work out twice a week and am fairly strong. I need speed if I'm to win this 10k!! It's all about the speed (got a bet on)

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10K TRAINING: Missed training for a week, how to resume????? (Answers: 3) (Comments: 0)
I am training for a 10K, and I recently had to skip a week of running (6 runs) because I ordered new shoes, and the old ones were too worn out and causing pain. I have been running consistently for a few years, and I have been in this training for a month. Should I resume workouts with the next week scheduled, repeat the last week, or do a couple of easy runs before going back into training full throttle? Thanks Last workout Mon. 30 mins easy Tues. 5 mins easy 20 mins fartlek 10 mins easy THURS 45 mins steady SAT 1 hr easy next week: 30 mins easy MON TUES 5 mins easy 30 min fartlek 10 min easy THURS 45 min steady (may be different) SAT 75 min easy

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