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Training for 3-10k

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Old 13-02-2012, 10:43 AM   #1
chocolate bubbles
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Join Date: Feb 2012
Training for 3-10k


Currently I'm running these sort of times for these distances:

3k: 10.03 last season
5k: 17.12 in November
10k: 37.30 in October

Here us what my weekly training looks like:

Monday: easy run 40/50 mins
Tuesday: 1k reps x 4/5 in 3.17-3.22 with 3 mins recovery
Wednesday: circuits 60 mins
Thursday: rest
Friday: either tempo run which is currently 4 miles at 5.50 pace building up the miles or hill session
Saturday: rest
Sunday: currently long run of 12 miles at 7 min mile pace

Just wondering if there was anything you would change or add, the long run at that pace was only started 6 weeks ago, use to do it at between 8 and 8.30 miling. Would love to go sub 37 for 10k, sub 17 for 5k and sub 10 for 3k.
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Old 13-02-2012, 11:11 AM   #2
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Join Date: Dec 2007
Hi CB and welcome to the forums

from the details provided it can be seen you a runner of experience

let's see how we can assist

first off, your 1k session .. the REST is too long to achieve the necessary development of the energy system needed to develop 5k speed

so if you would like to run a 4k time-trial on a track and you can provide the lap splits .. then we can roll you towards the sub 35 minute 10km program according to the time you run


we will then balance everything according to your needs

for the 5 x 2k and 6 x 1k sessions as well as long run, it would be good if you have training partners to assist with this

the 5 x 2k session is the most important session of the whole program for 10k performance (and of course, the toughest of the program)

the program works on a 3 week cycle and develops a balance accordingly

please let me know your thoughts

ps.. if you do use the 3 week cycle then we will balance what you doing accordingly to get the benefits of what you are currently doing with the 10k program provided
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Old 13-02-2012, 01:36 PM   #3
chocolate bubbles
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Thanks very much, will let you know how the 4k goes then.
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Old 29-02-2012, 08:19 AM   #4
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and how did it go?

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