Forums > Racing > sub-40 10k in 2010
First semi-serious track effort since I hurt my foot. I'm considering a 10k on 20 Nov and wanted to see if I had any hope and also get used to what 4 min/k feels like. What to do? I elected 6-8 x 1000m @ 10k with 400 jog rest. I did the first too fast 3:53 and 3:54 I think and four more at 3:56-3:59. Rests were about 2:20 each. I could have continued easily, but I was a bit sore and my form was a bit sloppy, so I decided there was little upside and a lot of downside, so I stopped. Mission accomplished though. 10k pace wasn't that scary so I think I'll give it a go.
As an aside what kind of intervals do you do for 10k training? I looked at several sources. Joe Vigil's Road to the Top has 8x1000m with near equal rest while what I could find of CV intervals (roughly 10k pace) on the runzone said something like 1 minute rest, which didn't seem like a lot to me (of course I'm a wimp). Greg McMillan has a running times article where he starts the bidding with 6 x 1 mile w/ 3 minutes rest, which seems like too much for me. Since I was aiming more for getting used to the speed than building endurance and I'm a wimp I opted to go with shorter intervals and longer rest. I'll also get plenty of 10k pace in at the race (which might be a tune up for another in December).
Funny. I did almost the same workout yesterday, but at hard 5K effort since I'd like to have another go at the 5K this year. At a 10K pace I can see how this would feel "easy." Lately I've found well paced repeats from 800 to 1600 meters seem to be very productive for me. Considering that you have two training examples that are a bit apart here's one from Daniel's book that I posted back in August in a mile repeat thread.
"...your body takes about 2 minutes to reach the point where it's operating at maximum oxygen consumption." He then goes on to talk about interval times, not distances, that will give you more time in this zone per workout and recommends "3-5 minute workbouts as ideal for stressing VO2 max" and "five minutes is the usual recommended maximum duration for individual workbouts in an interval session; this means that if your VDOT is less than 66, you shouldn't repeat miles or 1,600-meter runs in an interval workout." "For people who fall into this category (VDOT under 66), 1,200-meter or 1,000 meter runs are the longest distances that should be used for work intervals."
Of course, this wasn't in a chapter on 10K training. He was talking about maximizing the quality and amount of time you spend stressing your VO2 max. So, If this is true, might you try splitting the difference and run 1200s and one less repeat? Of course you've got to know yourself. Knowing myself this is what I'd try.
Subconscious self-sabotage? I registered for two 10ks on Sat night (11/20 and 12/18) and then on Sunday morning I did some pre-run dynamic stretching (which I never do) and then felt a strain in my hamstring during the run. I stopped after 4 miles and then jogged 3 today. It's getting better, but I'll have to cut back if I'm to race this Saturday without significant damage.
Well, time to close the books on this thread. Gave it one last try at a New Year's Eve race. Out and back race. Hamstring hurting at 2 miles. 20:08 at the 5k turn. Lost 8 seconds in the fourth mile and, frankly, backed off a bit to save my hamstring as I knew I was done and came in at 41:07. I have ice on it now. Tougher course than the 40:43 at the beginning of the month, so I'm heading back in the right direction, but came up short in 2010. I gained back a good chunk of the weight I lost over the summer that was going to put me over the top, so it's time to put the clamps on the diet and keep the mileage heading in the right direction.
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