02-01-2014, 09:05 AM
Hi Jon .. the cycles are developed in a way to achieve progress in many areas
the 5 x 2k session aimed at 10k speed is phenomenal
the 6 x 1k session with the 60 second Rest at 5k pace is accurate to within 25 seconds
if you do the 6 x 1k session take your average per km time and times by 5 and then add 25 seconds, you should run no slower than that time in a race
theoretically speaking that 5k time is of value for your 10k racing, not towards 5k racing, as it allows for your fast 1st 1km and the last 1km
so in our style of racing, you jump out quick the first 1k, settle into the rhythm of what you should run for you overall 10k pace .. cruise through 5k with the knowledge that your 5k speed should give you confidence at this point, when you come to 7km, you work hard to maintain the pace for each km, at this point the speed endurance gained from the 10k session should kick in
the last 1km takes care of itself, and this we work on with a series of drills we develop over time
hopefully I haven't over-elaborated here, there is so much more to these programs, when used in a squad coaching environment, our top athletes ran sub 14 for 5km or a sub 3.50 for 1500m according to the time of year and what was needed, off the same format (6 x 1k) and then the further other sessions not mentioned
long-term goals and short-term achievement points
all the best
TheEd
the 5 x 2k session aimed at 10k speed is phenomenal
the 6 x 1k session with the 60 second Rest at 5k pace is accurate to within 25 seconds
if you do the 6 x 1k session take your average per km time and times by 5 and then add 25 seconds, you should run no slower than that time in a race
theoretically speaking that 5k time is of value for your 10k racing, not towards 5k racing, as it allows for your fast 1st 1km and the last 1km
so in our style of racing, you jump out quick the first 1k, settle into the rhythm of what you should run for you overall 10k pace .. cruise through 5k with the knowledge that your 5k speed should give you confidence at this point, when you come to 7km, you work hard to maintain the pace for each km, at this point the speed endurance gained from the 10k session should kick in
the last 1km takes care of itself, and this we work on with a series of drills we develop over time
hopefully I haven't over-elaborated here, there is so much more to these programs, when used in a squad coaching environment, our top athletes ran sub 14 for 5km or a sub 3.50 for 1500m according to the time of year and what was needed, off the same format (6 x 1k) and then the further other sessions not mentioned
long-term goals and short-term achievement points
all the best
TheEd