Posted on August 13, 2012 by Jenny Cromack

Here is a blog from Mr Baird about improving your 10k time, quite appropriate with the Abbey Dash only a few months away!!

Improving Your 10k Time

Once upon a time I used to love running, well providing I didn’t have to go over 400m I was a happy man. A massive chunk of the training we did was to improve speed and more importantly speed endurance. Not many people run track recreationally and the majority run endurance races such as the 5 and 10k. I have met so many people that run this race, with so much potential to go faster but are stuck with similar times due to their training approach….. ‘I’m an endurance runner so I must do lots of long slow runs’….Well, if they changed this mind set they would see a big difference in their running times.

Things such as intervals and plyometrics are novelties rather than core components of their training regime. This is a massive mistake as these components develop running performance more effectively than any other strategy. Now I’m not saying you should only run intervals etc. Instead you should plan 2-3 good interval sessions per week and incorporate your other runs around these.

I’m not providing you with a miracle plan because each person is different, but here is a sample week that I would subscribe a 10k runner looking to shave some epic time next race.

Micro-cycle 10		6 weeks until race		10k target 34.59
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Interval session   6x1000m (first 500m run at 800m pace)   Second 500m run at 10k race pace)   400m steady recovery	Long slow run 6000m   Focus on running technique, and breathing   Run 15s below race pace per km	Interval session   15 x 400m   (run at 800m pace)   200m recovery run	Resistance session   Circuit 15-20 reps   Including: Squats Presses Pulls Power movements core   Run 4000m +15s race pace	Stretching work.   Light 3000m run   No time goal	Tempo run 6000m at +10s race pace   Following run (fatigued)   Plyometrics circuit	Long slow run 12000m   Focus on running technique, and breathing   Run 15s below race pace per km

   

Give this training plan a whirl and you’ll know the difference in intensity between what’s needed to knock some time of your 10k compared to what you’re probably really doing!