From David Holt's running book: 10K & 5K Running, Training and Racing.

Anaerobic threshold, training at 15k racing pace, gives huge rewards to 10k runners

After a good build up of base at 60-80 percent maximum heartrate, strides, fartlek and a series of hill sessions--you can bring in Tempo runs. Early sessions will be barely over 80 percent max heartrate--long intervals with a short breather...more for mental than physical recovery. You'll need to think about running form on these reps. You will run comfortably hard; you will not run all out for these sessions. Build from five percent of your monthly miles to 10 percent. Run a threshold pace session every 5 days or so; keep them short enough that you can maintain your other quality runs which complement threshold running.
Copyright David Holt 2,000. Other authors are reluctant to allow their material to be used. Any part of this 10k training material can be quoted, but please acknowledge the source...10K & 5K Running, Training and Racing: The Running Pyramid, and Running Dialogue, by David Holt, and contact information.

From "10K Running, Training and Racing" by David Holt

Don't just train at 10k pace to prepare for ten kilometer races. Fifteen k pace is easier on the body, and improves your anaerobic threshold better than by running at 10k pace.

Chapter Three of 10K & 5K Running, Training & Racing says...

Threshold pace training involves Tempo Running or
Cruise Intervals at 15K or 10 mile race pace--about
10-20 seconds per mile slower than 10K speed. Running
slower than 10K and 5K speed will actually improve
your ability to run a great 5 or 10 kilometer race.
	Sounds far-fetched doesn’t it! Yet slowish running at
65-70 percent of maximum heartrate improved your
aerobic ability, your VO2 max, when you ran a minute to
one and a half minutes per mile slower than 10K pace. 
	Likewise, 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 coach and author, Jack Daniels: "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. As you get fitter, your red line rises from about 80 percent of maximum heartrate to 90-95 percent. "Physiologically, threshold training teaches muscle cells to use more oxygen--less lactate is produced. Your body also becomes better at clearing lactate: Race day red line speed rises."

Use this training schedule to prepare for your 10K race


5K training schedule at 40 miles per week for moderate intensity runners
Marathon down to 5K at www.runningbook.com

Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 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

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

See also:


Half marathon training for more info on anaerobic intervals and quotes from "Running Dialogue" by David Holt
Sample Chapter from Running Dialogue...Chapter Five, Long Reps at Threshold Pace
Sarcomere--muscle contraction unit
Easier threshold pace training. Running at half marathon pace, the lowest end of threshold pace, on this 30k race preparation page.
5k training and racing...the first of five pages for the 5k runner
10k training...part 2: hill running
10k training...part 4: Interval running (VO2 max)
British Athletic Federation (BAF) Senior Coach on 10k training and much more
David's Humorous Distance Running and Training book...table of contents page

E-MAIL ORDER TO DAVID HOLT
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 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
Running Dialogue">Running Dialogue 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

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

This page is...10k training, running, racing: part 3: Anaerobic threshold pace