![]() ![]() The interval trainees trained faster than the threshold people and thereby developed better economy, coordination, and comfort while running fast. Why was interval training superior? Well, setting a new PB in the 10K is in one sense not that much different from reaching a new record in the 800: to do either, you have to be able to run more quickly. #Lite running training programs for 10k full#The thresholders boosted their 10k clockings by 1.1 minute, but interval runners improved their times by a full 2.1 minutes! That spelled about a 10-second per mile advantage for the interval runners! Since the threshold run is considered a hallmark of 10k training, didn’t the threshold-trained runners do better than the interval people during the 10k competitions? Well, no. After several weeks of training, the interval trainees were simply faster than the threshold people and therefore could sustain higher velocities during an 800-metre effort The interval runners’ training paces had been much closer to 800-metre speed. The interval trainees had trained at faster paces than the threshold individuals. It doesn’t take a rocket scientist to reckon who fared better in the 800: interval-trained runners improved their 800-metre times by an average of 11.2 seconds, while threshold-trained athletes inched upward by just 6.6 seconds. tempo runs), the training schedules of the two groups were identical and consisted of medium to long, moderately paced runsĪt the end of the study, the runners were tested during 800-metre and 10k competitions. Aside from this difference (intervals vs. About three total miles of interval running (24 200s or 12 400s) were covered per workout. These workouts consisted of either 200- or 400-metre intervals, which were conducted at about 10k to 5-K race pace or faster. Members of the other group avoided lactate-threshold training and instead completed two interval workouts per week. For most runners, this pace is about 12 to 15 seconds per mile slower than 10k race pace Members of one group carried out two Jack-Daniels-style ‘tempo’ workouts per week, which involved running for 29 continuous minutes at roughly lactate-threshold pace (the velocity above which blood lactate levels begin to skyrocket). For the first six weeks of the study, the runners, who were pretty well trained to begin with, logged about 50 miles of steady running per weekĭuring the final 10 weeks of the investigation, the runners, whose average 10k times ranged from about 34 to 42 minutes, were divided into two groups. ![]() Snell et al worked with 10 runners over a 16-week period. The most notable effort was carried out by a pretty fair runner – Peter Snell (gold medallist at the 1960 Olympic Games and double-gold medallist at the 1964 Olympics) – and his colleagues at the University of Texas Southwestern Human Performance Center in the 1980s. However, there have been a few attempts to judge the value of various 10k training programmes. After all, it’s easier to get initially untrained subjects to agree to run a 5K, rather than a race which is double the distance And when a race is utilised to gauge the worth of various training programmes, the chosen competition is almost always a 5K. For one thing, exercise scientists don’t usually look at race performances to evaluate the merits of their tinkerings, preferring instead to assess VO2max, running economy, lactate threshold, or some other variable obtained in the laboratory under controlled conditions. Well, science has been annoyingly silent about 10k racing. Isn’t there a simple, scientifically sound way to prepare for 10k competitions? Consulting the various running books for 10k advice is like opening a pandora’s box of workouts and training schedules there are so many recommendations that it’s hard to know exactly where to begin or what to do. You’d like to do as well as possible, but trimming your 10k times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions and longer runs. The arrival of spring no doubt means you’ll be running 10k races more frequently. What does science have to say about the right training programme for the 10K? ![]()
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