10K Racing: The Peak of your 10K running, training & racing pyramid


10K & 5K Running, Training and Racing, by David Holt, a summary of book contents.
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

Only run these long reps at or faster than 2 mile pace if
youíve already done reps of 600 meters as described in
Phase Four: And only run them if you have close to a year of background running mileage. 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. Run the other
session at 15K pace. 

This particular section of training advice is not for the timid. David Holt advises runners to get at least a year of quality running using short intervals, hills and anaerobic threshold work, plus many practice races before trying these long reps at VO2 maximum effort. Running at 2 mile race pace places huge demands upon your running muscles.

10k running, training and racing: Peaking for your race...part 5 of David Holt's 10k racing plan.

From Chapter Five of 10K & 5K Running, Training & Racing. The Running Pyramid.

Rest and longer reps.

While rest is important when peaking for a race, there
are some special speed sessions which can further
improve your race times. These sessions will fine tune
your running skill; these short workouts will keep your
legs energized and fresh, ready for the big race.
	The serious runner who follows this program for the
first time can decrease mileage by 20 percent per week
for four weeks, while running a few VO2 max sessions
at 2 mile pace instead of 5K pace. The moderate to
severe intensity runners, or people going through this
scheme for a second time may linger here for 10
weeks...honing their ability to run at 2 mile race pace
with very long reps. Their mileage decrease should wait
until the last few weeks.
	Whichever group you belong to, the 2 mile pace
running will enable you to tolerate higher levels of
lactic acid in your body, and make you buffer wastes
still better than in phase four. You will also feel more
relaxed at high speed, while making additional muscle
strength gains. The 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
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.

Race Pacing is vital. Don't start too fast; don't save so much that your final sprint is super fast.

Some of these sessions will improve your sprinting
ability by bringing in the last of your fast twitch muscle
fibers. The goal, however, is to improve your average
running pace, not your end sprint. If you possess an
exceptional sprint at the end of your 10K or 5K race, it
could mean you did not run hard enough in the rest of
the race. Many runners slow in the third quarter of a
10K. Make a special effort to run miles four and five at
fast pace; run slightly faster than the third mile. Donít
save much for that last mile and a quarter. 
	

Contemplate running long reps at 2 mile to 5K race pace.

	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.
	We will look at the lingering section later. First the
two sessions which all of you should run in the last 4-6
weeks to:

Peak for 10K Racing.

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 racing. 
	Most runners at a big race donít compete in track
races. Long reps at high VO2 max effort give the same
advantages 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 days.
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 10K race

Let us repeat something.

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 run at 15K pace. 


Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks

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

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


10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Full discussion of resting for your race
10K training with short intervals at VO2 max (from Chapter 4)
10 interval running sessions for the first timer and experienced runner. From strides and 200s...to half miles and 1,000s at 5K pace.
10k training...part 2: hill running
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)


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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...Running Dialogue 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.

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