10K Prep Durring Marathon Training

"Phil M." <[email hidden]> wrote in message

Quoted message said:

I have signed up for a 10K on May 31 (in 6 weeks). I would
like to do as well as I can without disrupting the
marathon training schedule too much. During this
"endurance" phase of the marathon plan I am scheduled to
build my weekly mileage and long run along with an
ocasisonal LT run. Due to the physiological requirements
of the 10K race, I'm thinking I should throw in some VO2
max training sessions.

week 5 - 5 x 600 @ 5k race pace week 4 - 5 x 800 @ 5k race
pace week 3 - 8 mi w/ 4 mi @ LT week 2 - 6 x 800 @ 5k race
pace week 1 - 5 x 1200 at 1 sec/lap slower than 10k pace
week 0 - 10K race

Does this look good? Should I just stick with my marathon
plan and just hope for the best with no VO2 max workouts?
All comments appreciated.

My opinion:

Yes, I'd keep the speedwork, but I'd make the distances
longer right from the start. Try 1000m ---> 1600m repeats,
but with the same overall mileage you felt comfortable
with.. You'll get more out of them in a way that will
benefit your 10k.

As the race date approaches, throw a couple of those 600m
sessions you originally planned, to get sharpened up;
backing off the longer intervals. Don't do that 5x1200
session in the last week. Try something light like 6x400 at
race pace, just to remind you of form and pace rather than
as a training stimulus, which you'd be too late for anyway
at that point.

cheers,
--
David (in Hamilton, ON) www.allfalldown.org "The most
insecure people are the ones you see, putting other people
down constantly."

"SwStudio" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

"Phil M." <[email hidden]> wrote in message

Quoted message said:

I have signed up for a 10K on May 31 (in 6 weeks). I
would like to do as well as I can without disrupting the
marathon training schedule too much. During this
"endurance" phase of the marathon plan I am scheduled to
build my weekly mileage and long run along with an
ocasisonal LT run. Due to the physiological requirements
of the 10K race, I'm thinking I should throw in some VO2
max training sessions.

week 5 - 5 x 600 @ 5k race pace week 4 - 5 x 800 @ 5k
race pace week 3 - 8 mi w/ 4 mi @ LT week 2 - 6 x 800 @
5k race pace week 1 - 5 x 1200 at 1 sec/lap slower than
10k pace week 0 - 10K race

Does this look good? Should I just stick with my marathon
plan and just hope for the best with no VO2 max workouts?
All comments appreciated.

My opinion:

Yes, I'd keep the speedwork, but I'd make the distances
longer right from the start. Try 1000m ---> 1600m repeats,
but with the same overall mileage you felt comfortable
with.. You'll get more out of them in a way that will
benefit your 10k.

As the race date approaches, throw a couple of those 600m
sessions you originally planned, to get sharpened up;
backing off the longer intervals. Don't do that 5x1200
session in the last week. Try something light like 6x400
at race pace, just to remind you of form and pace rather
than as a training stimulus, which you'd be too late for
anyway at that point.

cheers,

As you've suggested, I've stuck with the 1000m intervals for
VO2 max workouts.

29-Apr 4 x 1000m @ ~4:07/k (5k race pace, I think) 6-May 5 x
1000m @ ~4:10/k (84 deg F) 11-May 4 mi tempo @ 4:27/k 18-May
5 x 1000 @m @ 4:10/k (80 deg F) 25-May 6 x 400 or tempo run?

Since any kind of track workout this week will have little
impact on my race performance, should I just go back to a
tempo run for this week's speed work?

Based on my VO2 max workouts, do you think that sub 43:00 is
a reasonable goal? This is my first race in quite a while,
so I can only judge my potential pace by my training.

Phil M.

--
"I gotta go. You're killin' me."

"Phil M." <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"SwStudio" <[email hidden]> wrote in
:"]news:[email hidden]:

Since any kind of track workout this week will have little
impact on my race performance, should I just go back to a
tempo run for this week's speed work?

I disagree with the above statement to some extent. A
hard track workout (and I would classify a VO2max effort
as a hard workout) can NEGATIVELY impact one's
performance in a race that is within a few days. However,
doing some short, fast pace efforts can aid in peaking
and priming. However, reduce the distance or the number
of reps (I prefer the latter).

"Sam" <[email hidden]> wrote in
:"]news:[email hidden]:

Quoted message said:

"Phil M." <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"SwStudio" <[email hidden]> wrote in
:"]news:[email hidden]:

Since any kind of track workout this week will have
little impact on my race performance, should I just go
back to a tempo run for this week's speed work?

I disagree with the above statement to some extent. A
hard track workout (and I would classify a VO2max
effort as a hard workout) can NEGATIVELY impact one's
performance in a race that is within a few days.
However, doing some short, fast pace efforts can aid in
peaking and priming. However, reduce the distance or
the number of reps (I prefer the latter).

For me, a track workout would be pretty much just VO2
intervals. I plan on doing some repetitions of 50 to 100
meters. Improve leg speed and running form. I usually do
these at the end of a recovery run on the road.

Would you recommend bagging the tempo run?

Phil M.

--
"I gotta go. You're killin' me."