Running Long Repetitions at 100 % Maximum Oxygen Uptake Capacity (VO2 max or 2 mile race pace), improves running economy in preparation for racing 2 mile, 5K, 10K, 10 Miles, Half Marathon and The Marathon.

10K & 5K Running, Training & Racing: The Running Pyramid.

Adapted from 10K & 5K Running, Training & Racing: The Running Pyramid, ISBN 0965889718 a 180 page paperback for $17.95, by David Holt. Remaining references are to chapter or page numbers in 10K & 5K Running, Training & Racing.

Treat your running muscles to REST after building them up with months of base mileage, fartlek, resistance running, anaerobic running and short intervals of 200-600 meters at 95-100 % of VO2 max.

Running lower mileage will give freshness to your step--provided you have a
solid mileage base. According to coach Janos Ronaszeki, ďYou cannot run
hard without base...the injury risk is too great.Ē Interval sessions of long reps
at 2 mile pace are definitely hard running. You need the base mileage and
strength from the first three chapters, plus the basic intervals from Chapter
Four before you run long reps at 2 mile speed.

	You will have raced at least five 10Ks by now, so youíve had a chance
to experiment with modest starts where you speed up, and with even paced
racing. The same at 5,000 meters. If you did any of those 5Ks on the track,
you may have experienced the tendency that runners have of relaxing but
slowing at 3,000 meters. The 3K point has special significance--itís a race
distance itself. You do need to run relaxed in the 4th 1,000 but donít slow
down. It is better to speed up by half a second per lap. Donít save much for
the end of the race. This chapter will help you to run at a faster even pace; it
will help you to personal records.

Running Long Repetitions at Maximum Oxygen Uptake Capacity.

These two sessions will take your training to a new level. Three times 1,000
meters at one second per lap faster than 2 mile pace with 7-8 minutes rest is a
good substitute for a 3,000 meter or two mile race. Three times a mile at two
mile pace with similar rest does wonders for those rarely racing at 5K. Both
sessions, or the use of 5,000 meter racing are great preparation for 10K
	Most runners at a big race donít compete in track races. Long reps at high
VO2 max effort give the same advantages which track circuit stars have.
They typically alternate 3,000 and 5,000 meter races; or use one or two of
each to prepare for a 10,000. So can you.
	Pick a 10K race and run your own variation of these sessions every 7-10
∑	5 x 800 meters at one second per lap faster than 2 mile pace
∑	4 x 1,200 meters at two mile pace
∑	6 x 800 meters at faster than 2 mile pace
∑	3 x one mile at two mile pace
∑	4 x 1,000 meters at faster than 2 mile pace
∑	3 x one mile at 2 mile pace
∑	4 x 1,000 at faster than 2 mile pace
∑	Race 5,000 meters, or run 3 x one mile at 5K pace
∑	4 x 1,000 at two mile pace
∑	The big 5K or 10K race

Only run these long reps at or faster than 2 mile pace if youíve already done
reps of 600 meters as described in Chapter Four. Support each session of long
reps with two other speed sessions. The first session would be short reps at 2
mile to 5K pace. Run them as hill reps once every three weeks for knee lift
and to maintain strength...and to get you away from the track. The other
session will be at 15K pace. 

Make Three Attempts at each session before progressing
According to the late Harry Wilson, the British Amateur Athletic Board Coach who
guided Olympic contenders at 10,000 meters, plus Steve Ovett to Gold
medals at 800 to 5,000 meters, and the world best at two miles. 
ďAthletes usually need three attempts at a session before they can progress
further. The first is an introduction--the second time is coming to terms--the
third time is being in charge of the session...thatís the time to move forward.
	ďDuring the last few sessions as you approach big races, you are not trying
to run faster than before--you are trying to match your previous time...but in a
more relaxed way. At the end of the session you should feel, Hey, if Iíd
wanted to, I could run that session faster.Ē

	Practice running the second and third session of miles with good
form--keep the running as effortless as possible. Youíll know that you can run
the session because youíve done it before; think about completing the session
in comfort.
	As Harry Wilson suggests, run three sessions of miles and thousands to
peak for your 5K or 10K race. Note the sessions above--you run the last
session of miles and 1,000s at a slower pace as you approach your race. This
makes it still easier for you to relax rather than strain your way toward the

You'll need fresh legs to run long reps at 2 mile race pace.

Fresh Legs.
You should run these long reps with fresh legs, after an easy run or rest day.
Wear lightweight shoes to put you in the mood to go fast. Start modestly--run
longer reps as you progress. At the track, unless youíre doing a speed effort,
stay out of the inside lanes. If youíre doing a fast rep...faster runners must go
around you. 
	Short intervals and anaerobic threshold (bread and butter) sessions, can be
run on tired legs--provided youíve used the build-up starting in Chapter One!
Even in this peaking phase, you retain some sessions from each of the first
four chapters. 

Donít Reduce Mileage too Soon.
Unless you run more than 60 per week, you should avoid reducing your
mileage until the last three weeks. It only takes 12-21 days to lose half of
your aerobic fitness when youíre not running much. Donít lose months of
strength and endurance running by cutting back too early. Running magazines
quote studies showing you can maintain 90 percent of fitness during
prolonged spells at low mileage. Your aim is to maintain 100 percent of your
hard earned fitness. Donít de-train while running these long reps.
	Low mileage runners should consider longer repetitions. According to
Wilson, ďThe person who runs 4 one mile repeats at goal 5K pace, is more
likely to race a 5K at that pace, than the person who runs 4 miles worth of
1,000 meter reps at 5K pace. Itís not just how high you raise the heartrate,
but also how long you can maintain it at a steady high level.Ē
	Long fast repetitions will take your heartrate to very near its maximum
level, about 170-200 beats per minute, by the end of each fast rep. Your HR
should drop to 110-120 before you begin the next repetition.

10 interval running sessions for the first timer and experienced runner. From strides and half miles and 1,000s at 5K pace.
10K & 5K Running, Training & Racing: The Running Pyramid.
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10K training: VO2 max training with short intervals
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