Sensible training. Easy on your muscles and knees: slower training can give you faster 10K races.

A few lines from week 8.

Long Intervals at 15K or 10 mile race pace--about 10-20 seconds per
mile slower than 10K speed, running slower than 10K speed will 
improve your ability to run a great 10 kilometer race.
	Sounds far-fetched doesn’t it! But running about 15 seconds slower 
than 10K pace will improve your anaerobic threshold, the point at which 
you produce ever increasing amounts of lactic acid. 
According to Jack Daniels Ph.D., researcher, coach of the over achieving
State University of New York at Cortland cross-country team, and author,
“Anaerobic Threshold is the pace or intensity beyond which blood lactate
concentration increases dramatically, due to your body’s inability to supply
all its oxygen needs.” 

Daniels continues. “Physiologically, threshold training teaches muscle cells
to use more oxygen--you produce less lactate.” 
	


The full story at week 8
This web page is based on running 30 miles per week? Go here if you're running 40-60 miles per week

Add variety and nurse your legs through quality running.

Most runners are trundling along nicely by week 15. You are used
to your mileage, and you are used to running quality mileage too.
Maintain those long runs for a few more weeks, then you will rest
up for your main 10K race.

Advanced runners will be running those long reps at 5K to Two
Mile race pace for the remaining 6 weeks.
Fairly well advanced runners will continue with those short
Intervals of 300 to 600 meters as explained in Week Nine. You
will move efficiently to long reps in Week Seventeen.
Runners who became comfortable with 10-12 mile runs, plus 3
miles of fartlek once or twice a week by Week Thirteen, have by
now run two hill sessions. It is time for you to move to Anaerobic
Threshold running for two weeks. Read Weeks 7 & 8 for the
details. 

Here is some additional information on combining threshold pace
running with strength training to get two types of training from
one run.

Cross country running.

Most countries which produce top class distance runners have a
cross-country racing season. But it is not the cross-country racing
which is the secret to these runners’ success. It is the training for
cross-country racing.
Running on dirt, sand, springy grass and through mud or streams,
jumping or stepping over small obstacles, builds strength in the
key running muscles...Quadriceps, Gluteals and Calf muscles.
By running your long anaerobic intervals at 15K pace effort, you
can gain the benefits of cross-country racing while stimulating
your threshold to improve. 
Run a variety of courses which take you 5-15 minutes at 80-85
percent of your maximum heartrate. Choose undulating courses
when possible so that you can practice relaxed uphills and striding
downhills too. Your times will vary according to how much mud
and water is on the course, how windy it is, and how many layers
of clothing you need to wear. The time that you run for is
unimportant; the exact distance you run is unimportant: Your
running intensity is vital. Run these reps at threshold effort to raise
your threshold level, the point at which you go into oxygen debt.
Most of you will eventually settle on definite start / finish points
for most of your reps. But you can use a different (say) 10 minutes
of the trail for many weeks without repeating yourself. See next
week for running measured distances to monitor your progress. 


Sand running for strength

Wind and long gentle hills

Running into the wind is a great training tool.
Your cardiovascular system gets a great anaerobic threshold
workout while your legs are ambling along closer to marathon
pace than 15K pace. This keeps your legs fresher for other speed
running, while reducing injury risk.
Long gentle hills work too.
5-15 minute runs up a 1-3 % grade allow you respectable leg speed
(close to half marathon pace), while that trusty cardiovascular
system again works at 15K intensity. Very long hill reps allow you
to get the muscle strength benefits from hill training while
improving your anaerobic threshold.

Works for VO2 maximum training too

Note that wind and mud etc. can be used to get a VO2 stimulating
(5K intensity) session. Your legs can run at 5 mile to 10K pace
while your oxygen uptake and use system works at close to VO2
maximum effort. Again, injury risk is decreased; running variety is
increased. But make sure your last two to three VO2 max sessions
are run on an even surface at 5K to 2 mile pace: you do need to
practice running efficiently at the faster paces pre-race.


Week 14: More long reps at 5K pace.
10K training week 16 of 20...measured distances
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks

10K Running, Training & Racing: The Running Pyramid book summary.
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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 10K training week 15 of 20: Easier training; slower training for faster 10K races.