24-06-2021, 08:40 AM
After chatting to RobS, I am placing a few variables to the training sessions that are part of the 10k program
10k pace
the 'traditional' 5 x 2000m is a monster session, this more than anything develops the athlete the most. Due to the 'stress' of this session it is recommended that you have someone to share the session with you
the distance run in training is 10k, so we shall provide some variations to this session, in case it is hot or you are not feeling 'up to' the 5 x 2k
1 x 2000m R90 then 2 x 1200m R90 1600m R90 1200m
1600 R90 1200m R90 1600m x 2 then finish with 1200m
2000m R90 then 2 x 1600m R90 1200m R90 800m then finish with 800m
for the 5k pace sessions, these are normally easier than the 2k session but for some variation you can try
4 x 1500m R90
1000m R60 then 5 x 800m R60 then 1000m
for the 10k pace session you look to achieve 10k in distance for the 5k pace session you look to achieve 6k in distance
hopefully this provides the variation needed or a break maybe from the monotony
10k pace
the 'traditional' 5 x 2000m is a monster session, this more than anything develops the athlete the most. Due to the 'stress' of this session it is recommended that you have someone to share the session with you
the distance run in training is 10k, so we shall provide some variations to this session, in case it is hot or you are not feeling 'up to' the 5 x 2k
1 x 2000m R90 then 2 x 1200m R90 1600m R90 1200m
1600 R90 1200m R90 1600m x 2 then finish with 1200m
2000m R90 then 2 x 1600m R90 1200m R90 800m then finish with 800m
for the 5k pace sessions, these are normally easier than the 2k session but for some variation you can try
4 x 1500m R90
1000m R60 then 5 x 800m R60 then 1000m
for the 10k pace session you look to achieve 10k in distance for the 5k pace session you look to achieve 6k in distance
hopefully this provides the variation needed or a break maybe from the monotony