10k running and Steve Ovett
Episode description
Brief Summary of Episode
In todays episode we are going to be covering the 10k.
We will look at some training plans for 10k
best advice for 10k.
Also, we are going to look over the career of one our most famous athletes.
Plus, we are going to look into how to use intervals.
Bullet Points of Key Topics:
Well lets put all we have learned into a 10k training plan.
Now I am assuming that you may have done lets say a couch to 5k. Now you want to step up to the next level.
What elements are we going to be looking into:
Long Run.
Speed Session.
Tempo runs.
and not forgetting relaxed runs.
Before we move forward and start training. I would, as part of your training, go for a 10k walk. Or maybe go for a longer walk. Get used to being on your feet for over an hour.
A lot training plans would get you doing all these sessions straight of the bat.
I think walking is just as an important part of your training as running is.
The Long Run.
Speed Session
- Here are some example sessions you can try:
- 1) 6x 800m @5km pace with 400m easy recovery
- 2) 8x 200m @mile pace with 200m jog recovery
- 3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between sets.
Tempo Runs
Relaxed Runs for 10k running
Now a key part of your 10k training are the recovery runs. Not to be confused with recovery days.
What do recovery runs do for your body:
Easy runs, also called recovery runs, are all the other miles—not the tempos or track repeats or long runs. They’re the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don’t bother to record much data: Simply an “8” or a “6” or a “park loop” suffice to remind you what you did that day.
Summary
Tip of the Week.
Running Power
What is running power and its significance?
Athlete of the week
Steve Ovett
A legend of the sport. And one of the main characters in one of Athletics major rivalries in the early eighties.
He won a total of 8 major medals spread over 4 championships. This included a bronze and gold at the 1980 Moscow Olympics.
Resources & Links
Tempo runs https://www.active.com/articles/improve-your-10k-time-with-weekly-tempo-runs
Speed session https://www.redbull.com/se-en/how-to-improve-10km-running-time
Easy runs https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/
How fast tempo runs? https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
Steve Ovet
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