there’s nothing like racing a fast 5k or 10k – they’re rewarding distances to race and they give you a great runner’s high. typical steady-state distance running exercises the leg muscles in a certain range of motion, with the focus on slow-twitch fibres. a running track is an ideal place to do them, as the surface is good and measuring the reps is easy. run the first repeat slightly slower than 10k goal pace, the second at goal pace and the third slightly faster than goal pace. start off at 5k pace, but go faster for the last 300m of each rep, and do each 700m rep slightly faster than the last. then do 3 x 200m all out, with one-minute recoveries. start the 800s at 10k goal pace and the 300s at 5k goal pace, and get slightly faster with each effort. why: helps you practise your 5k and 10k race pace, three laps at a time.
‘this is a great workout for targeting an upcoming 10k or building strength for a 5k,’ says chris derrick, winner of the great edinburgh international cross country in 2014 and 2015. how: after a 10-15-minute warm-up, run 10 x 500m, with two-minute recoveries. how: run 4 x 800m, with three to four minutes of rest between the efforts. why: build speed for 5k and 10k. if you’re aiming for a 10k, run eight to 10 repeats at 5k goal pace. how: after a warm-up, do 3 x 800m, with two-min recoveries between them and three mins’ recovery at the end of the set. then do 3 x 400m, with 90-sec recoveries between them and five mins’ recovery at the end of the set. then run 2 x 800m at 5k pace, jogging for 400m to recover after each. follow that with a four-mile run at a pace slightly slower than your half-marathon pace.
how: after a 10-min jog and 4 x 50m accelerations, run three 1.5-mile repeats. run the first repeat slightly slower than 10k goal pace, the second at goal pace and the third slightly faster than goal pace. recover between each with a three-min slow jog. cool down for 10 minutes. almaden hills trail run. tctruns • san jose, ca. running [5k, 10k, half marathon, six weeks out from your 10k, advance to the following workout: run a 2-mile repeat at your goal 10k pace then take a 5-minute recovery jog. next, run four 1-mile repeats at goal 10k pace, taking 3 to 4 minutes recovery jog between each. as with workout no. 1, you will get in 6 miles of running at your goal pace., interval training for 10k beginner, interval training for 10k beginner, 10k training plan, interval training for 5k, 5k interval training for beginners.
10k pace running intervals are an effective way to improve 10k running performance. the intervals are run at close to to get faster over 10k, adding interval sessions to your training is a must. while regularly running at at the end of the 10 week term was the “exam”: either a 5k or a 10k. run walk run is a form of interval training., 10k training plan advanced, 5km interval training, 5k workouts advanced, competitive 10k training plan
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