After launching the 10K programs and receiving a number
of emails, we shall now add clarity to a few aspects
regarding the program.
Firstly it wasn't considered necessary to mention the
10K am runs one can do to enhance your overall program.
If you feel that you are able to slot in a 10K run in
the morning without it affecting your day then here
is when and where to slot them in : This would certainly
only apply to athletes running 36 min or faster.
Week 2 : Tuesday - Wednesday - Thursday - Friday :
an easy 10K am run
Introduce them slowly at first with you only adding
the extra 10K once you begin to adapt to the quality
of the speedwork.
Week 3 : Tuesday - Wednesday - Thursday : an easy 10K
am run
The pace of these runs should be at least a minute
per K slower than 10K race pace until you have adapted
to the extra stress.
OK .. Now for that all important; Where to start with
your 10K pace sessions?
Not all of you will be able to make a rapid jump to
the new 10K pace and it would be advisable to start
at a pace where you are able to adapt with little complications.
So, this is what you need to do ..
Find a 400m track and run a 4K time-trial [ 10 laps
] [eg. 14min]
or run a 5K time-trial whatever is easier to arrange
Work out the pace per kilometer for the 4K and add the 1
Km time to get 5k
Our Example : 14min = 3.30 per K which is 17:30 for
5K
Double the time run [our example = 35min] add 1 minute
[our example = 36min]
36min = 3:36 ... round off to 3:40 ... this becomes
your 5x2000m pace per km
5 x 2000 at 3.40 per K with Rest 90 second
6x1000m at 3:30 per k with Rest 60 second
notice you increase the pace by 10 seconds
10 x 400m Rest 45 to 60 second 10 seconds faster per
kilometer
A final tip .. when this program was used during extensive
coaching Day 1 was a Tuesday
