25-04-2012, 07:59 AM
great ..
OK .. the standard approach for the 10k race .. which with time you will learn to practise during the 2k and 1k sessions (if on the track)
you have to be disciplined and the approach does work if delivered properly
you jump out quick the first 100m, and then settle into the anticipated rhythm of (in your case) 3.40 per k effort
from the 1km, you then take your split per k from there, focusing to run the needed 3.40 (or 41) per k .. if you run 3.45, you do not try make up the time but focus on running the next km on target
getting the pace judgement right as well as relaxing mentally and physically as possible, while maintaining the 3.40 (41) pace
then at 7km you start applying yourself (normally this is where the most focus is needed to maintain pace)
hopefully your last 1km is as fast as your first km
hope this is clear and we can chat more about developing this technique when you do the sessions on the track again
you will learn to listen to the drumbeat of hand and feet in coordination, determining the pace needed for the sessions and getting the splits per 100m on a 400m track
learning to relax while maintaining speed
relaxing at speed is the cherry on the racing cake
enjoy
TheEd
OK .. the standard approach for the 10k race .. which with time you will learn to practise during the 2k and 1k sessions (if on the track)
you have to be disciplined and the approach does work if delivered properly
you jump out quick the first 100m, and then settle into the anticipated rhythm of (in your case) 3.40 per k effort
from the 1km, you then take your split per k from there, focusing to run the needed 3.40 (or 41) per k .. if you run 3.45, you do not try make up the time but focus on running the next km on target
getting the pace judgement right as well as relaxing mentally and physically as possible, while maintaining the 3.40 (41) pace
then at 7km you start applying yourself (normally this is where the most focus is needed to maintain pace)
hopefully your last 1km is as fast as your first km
hope this is clear and we can chat more about developing this technique when you do the sessions on the track again
you will learn to listen to the drumbeat of hand and feet in coordination, determining the pace needed for the sessions and getting the splits per 100m on a 400m track
learning to relax while maintaining speed
relaxing at speed is the cherry on the racing cake
enjoy
TheEd