I'm going to train for a faster 10K. My current PB on that distance is 36:26 and I'm hoping to shave off a minute. While this may not seem like much, it actually is – it's the difference between an average pace of 3:38/5:51 and 3:32/5:42.
The program I've created a program, loosely based on Pfitzinger & Latter's 10K plan in Faster Road Racing: 5K to Half Marathon. The 11 week plan has five workouts a week, with one day of cross training and one day full rest. The first week has a total of 75K and it peaks at 88K in week 6.
The guidelines I'm following in this program are:
- Each week consists of a tempo workout, a speed workout and two endurance runs, each with its own benefits. (More on that later.)
- The hard efforts account for approximately 20 percent of a week's total, the other 80 percent of the kilometers are at easy pace (whether it be a long run or the warming-up to a speed workout). This guideline is based on Matt Fitzgerald's 80/20 Running.
Let's hope I can do this and let's also hope I do not forget to continue this series here.
I'm the last guy there, with the yellow shirt. It was very, very hot this day, so I was quite happy to run a 10K in 37:24