Marco Albright |
posted: 4/12/2008 at 11:04 PM |
hey man, yep, I am currently training for a Sub 40 10k (as well as a full marathon), currently in my training I am hitting the 40:30 - 41:00, although that all well and good (a few months ago it took all I had to break 43:00) these 10k training runs are pretty much race pace, so to take a full minute off that will still be a challenge on the 27th(April) when I go to compete on a 10k road race.
Basically what I have been doing is getting in atleast 2 of these intense 10k training runs in per week, in addition to the occassional 5k at an all out race pace(once every week or so), becasue I am also training for a full marahon, I like to get atleast one long run in (20k, sometimes a 30k) per week, relaxing the pace considerably, usually in the 7:30 mile range.
A friend of mine mentioned interval type training, where he would basically warm up a bit, then run about as fast and hard as he could for about as long as he could(at that pace), then walk and/or jog to get the heart rate down again for the next speed run, doing this about 4 or 5 times in a row. I havn't tried this method yet, but I fingure I will have to once I decide to aim for Sub 38 10k 
good luck man, find what works for you and go with that. |
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