Hopefully some of you guys can help. I've entered Brighton 10k in 6 weeks time and would love to break 50 mins for the first time. I think the key to getting faster is by incorporating some speed sessions into my plan. What intervals are the best to improve 10k times, would it be 800m @ faster than 10k pace or 1600m @ 10k pace? How many should I expect to do? how fast? what sort of recovery should I do? How long and what speed (or is it a matter of getting my heart rate back to a certain level?). Thanks
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If you like I could send you an excel spread sheet or simple text document with training paces aimed at your ability now, coupled with some faster interval sessions and suggestions on how far, how fast and recovery times etc.
Give me some background on the kind of milage you're doing each week and sessions you like doing?
Regards Paul
You don't have to do interval training.
I do 1 fartlek session, 1 tempo run + 2-3 8 mile woodland runs/week.I also do a little x-training on a racing bike.My last 10K was 34 minutes.
The fartlek session is about 8 miles in the woods & the tempo run contains about 30 mins of fast running[ this session alone has improved my speed alot].Good luck with your run.
Fartlek I believe means speed play in Swedish.This could be anything from running to 1 lampost fast & the next slow then fast etc.In my case I tend to run in the woods so I go up all the hills hard,any long flat section fast & slower rests when I feel I need them.