This session offers a good initial training stimulus for the 10K, but then as fitness improves it transitions to become more of a maintenance workout later in the year. Winners in the 10K are able to to perform faster running velocities in increasingly fatiguing states, which both warrant physiological and psychological conditioning. In this video, Sage Canaday shares his tips and training advice for the best workout for. Similar to mile repeats- just not as much fun. It is a super effective way to get down that hit that time goal. The short rest between each 300m reps will skyrocket the presence of various fatigue bio-markers in the bloodstream, making each successive 300m more difficult - but that’s the point. For new and advanced runners training for 10k race, the key workout you should consider are 2 mile repeats. They’re introduced after the mile repeats so the athlete is in a slightly fatigued state. The 300s at 3K pace are designed to enhance running economy and resistance to fatigue. Repeat the mile run and recovery three more times, for a total of. Recover with 4 minutes of running at an easy pace. After a recovery jog, you then run 200 meters at your mile race pace, which is approximately 30-35 seconds per mile faster than your current 5K pace. Don’t forget to cool down after your mile repeats. Ticking them off this way will help you get through your workouts more easily 5: Cool Down. Run your first mile repeat at your 5K pace. Mile repeats can be tough on the body and the mind Focusing on how many repeats you still have to do can be daunting. Warm up with 1 mile of running at an easy pace. Doing this demonstrates improvements in general lactate-threshold levels. The first 1-mile repeat variation comes with a comfortable rest period but is challenging nevertheless because of its pace. The goal is to shorten the rest down to 45” between each mile before advancing the pace. Example: Repeat 300- 400 m training at pace to. Anaerobic Endurance or Speed Endurance: The ability to tolerate fatigue and maintain both pace and form while running at near maximum intensity for relatively short distance. The mile repeats are performed at classic lactate-threshold velocity (15K race pace) on minimal recoveries. Interval Running: (the key is recuperation) normally 150-800 meters repetitions with varied rest. This workout is designed to foster improvements in the above mention performance variables. Much like the race itself, proper 10K training is a long journey. For the experienced runner, we’re talking 6 - 8 months, for the new or inconsistent runner, 2 - 4 years.ġ0K race success is determined in part by what training you started doing 6 - 12 months ago. Upgrades to the architecture of the capillary network, hemoglobin levels, quantity of mitochondria cells and activity of enzymes within the mitochondria takes time, a lot of time, to realize. This is dependent on the physiological make-up of a runner’s cardiovascular system at a cellular level. Running economy matters because the aerobic endurance component does not depend as much on oxygen transport to working muscles as on the capacity of the muscle cells to utilize the available oxygen. Good 10,000m training emphasizes improvements in running economy, lactate-threshold velocity, and resistance to fatigue. If yer doin them at five k pace, take equal rest. Could be anywhere from a minute to five minutes. Recovery - 90” walk/jog after each rep, 4-6 minutes between sets jj rfvgjiokjin wrote: Depends entirely on the purpose of the workout. Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: y131.Intensity - 15K pace on 1 Mile reps.

You will also find training tips, training groups, running retreats and more. Jeff Galloway Resources: the E-Shop where you will find “”Marathon, You Can Do It ” and other books for your running library. 800-meter repetitions can be useful for the marathon, but the mile distance helps to mold together the components of marathon form and exertion in one exercise. Longer repetitions, such as mile repeats, have been overwhelmingly the most successful distance used in the Galloway program. Shorter distance goal races, such as the 5K and10K, use short repetitions of between 400 and 800 meters.

Measured segments (repetitions) are run at a pace that is slightly faster than marathon goal pace and are followed by a rest interval. The most popular form of marathon speed play is interval training, a technique that has been used by world-class athletes for many, many years.

Mile repeats rest time