After launching the 10K programs and receiving a number of emails, we shall now add clarity to a few aspects regarding the program.<\/p>\n
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.<\/p>\n
Week 2 : Tuesday – Wednesday – Thursday – Friday : an easy 10K am run Week 3 : Tuesday – Wednesday – Thursday : an easy 10K am run<\/p>\n 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.<\/p>\n OK .. Now for that all important; Where to start with your 10K pace sessions? Find a 400m track and run a 4K time-trial [ 10 laps ] [eg. 14min] 2000m at ‘recommended pace’ per K with Rest 90 second A final tip .. when this program was used during extensive coaching, Day 1 was a Tuesday<\/p>\n For further INFO regarding the schedules see the article by TheEd – Thoughts Behind The Programs<\/a><\/p>\n View the 10k Training Programs:<\/p>\n
\nIntroduce them slowly at first with you only adding the extra 10K once you begin to adapt to the quality of the speedwork<\/em>.<\/p>\n
\nNot 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 ..<\/p>\n
\nor run a 5K time-trial whatever is easier to arrange (see Your starting point and future reference<\/a>)
\nWork out the pace per kilometer for the 4K and add the 1Km time to get 5k
\nOur Example : 14min = 3.30 per K which is 17:30 for 5K
\nDouble the time run [our example = 35min] add 1 minute [our example = 36min]
\n36min = 3:36 … round off to 3:40 … this becomes your 5x2000m pace per km
\n5 x 2000 at 3.40 per K with Rest 90 second
\n6x1000m at 3:30 per k with Rest 60 second
\nnotice you increase the pace by 10 seconds
\n10 x 400m Rest 45 to 60 second 10 seconds faster per kilometer<\/p>\n
\n1000m at\u00a0‘recommended pace’ per k with Rest 60 second<\/p>\n\n