10K Training week 9 of 20: Interval training at 5K pace to improve running economy, running efficiency and VO2 maximum.

VO2 MAXIMUM is the amount of oxygen you absorb and are able to utilize.
Runners with a high VO2 maximum absorb more
oxygen; they can race faster. 
	Economic runners burn less oxygen at a given pace:
they’re frugal with oxygen use. They too can race faster.
	The fastest 10K races are run by runners with high VO2 max and good running economy. 

A series of training sessions at 5K race pace improves your VO2 maximum and your running economy. You can then run a faster 10K.


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

Interval Training at 5Kpace will:

Increase your relaxation at speed;
add power to your breathing, heart and running muscles;
make the last of your fast twitch muscle fibers do some work;
make 10K pace seem easy by comparison, because you have:

Improved your oxygen uptake AND your running eficiency.

5K running speed for interval training at VO2 max should 2-3 seconds per 400 meters faster than your recent 10K race pace. Very experienced runners can train at 2 mile pace: use 4-5 seconds per lap faster than 10K pace, or 2 seconds per lap faster than 5K pace.

Interval Training Week Nine.

If you are proficient at threshold pace running, or if there is less
than four weeks to the big 10K race, it is time for interval training.

10K Training with Intervals at close to maximum oxygen uptake,
which is much slower than maximum running speed. 
Week Nine has Runners in all four phases. Very experienced
runners will be here for weeks 9-12, confirming and practicing
running relaxed at 5K to 2 mile race pace. Moderately experienced
runners who have not previously done a long series of VO2 max
sessions can train here for eight weeks. Newer runners may not
reach VO2 max training until week 17; you will be here sooner
next time through the schedule, so enjoy your weekly interval
session for four weeks while resting up for the big 10K. 

Interval training works better if preceded by anaerobic threshold
training, hill running and fartlek training to build strength and
endurance. 
VO2 maximum training gives you the oxygen uptake efficiency
and the running economy to race a great 10K.

Moderately intensive runners will alternate hilly fartlek running or
hill training with running at anaerobic threshold once a week. The
second quality running day will be Interval Training:

Odd Number Weeks:
Day one: 10-12 mile easy pace run
Day three: warmup and cooldown: run 3 miles of hilly fartlek for a
relaxed yet quality training session. Total 7 miles
Day four: easy 6 mile run
Day six: 3 miles of VO2 max training. If new to interval running,
4 x 200 meters, 10 x 300 meters, then, 4 x 200 meters breaks you
in nicely, (really new runners may prefer fewer 300s). Run your
reps at 5K pace. This training is not about sprinting, or running at
mile pace. No collapsing on the in-field please. Stay in control and
relax at 5K race pace. Provided you did those fartlek sessions and
hill repeats, 5K interval pace running will soon feel easy.
Experienced runners may prefer 12 x 400 meters. See week 10s
pace guidelines.
Days two, five and seven remain rest days
Total mileage is 30-32


Practice good running form, and interval training at 5K pace will:
10K running week 8 of 20. More on threshold running
10K running week 10 of 20 Intervals continued
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
10-20 week walk run program for the 5K and 10K

Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Alternative Book Ordering options if buying David Holt's running books.
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 9 of 20: Interval training for running economy and efficiency.