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4 Weeks of Stamina

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4 Weeks of Stamina

Post  Mike MacLellan on Sun Oct 14, 2012 4:48 pm

Figured it's only appropriate that I seek some more guidance as I go into the last 6 weeks of my 10k training. I'm officially in the "stamina" phase of training, where I'll focus on really honing in on 10k pace, supplementing with "lots" of tempo work, and maintaining my 5k speed with occasional workouts.

Currently, I have the following workouts scheduled:

Week 1: 10mi w/ 2x 2mi @HM/15k w/ 2min recovery - 8mi progression - 12mi w/ 400/800/1200/1600&back @10k/5k, 400m recoveries except between the miles (800m) (this is a Dave-O recommendation)

Week 2: 13mi progression w/ last 3 @HM - 11 mi w/ 2x 2mi @10k w/ 5min recovery + 2x 1mi @10k w/ 3min recovery

Week 3: 10-12mi progression w/ last 3 @HM - 8mi w/ 4x 200/2x 400/2x 800&back @sprint/3k/5k w/ 200/200/400 recovery - 10mi w/ 2x 3mi @HM/15k w/ 2min recovery*

Week 4: 12mi w/ something fartlek/speed - 3x 2mi @10k w/ 5min recovery

Week 5: 11mi w/ something fartlek/speed - 8mi w/ something tempo

Week 6: 8mi w/ something speed/10k specific - 10k race!

A lot of numbers, I know. Basically, I'm curious about the tempo work in week 3 (2x 3mi), the fartlek/speed workouts of weeks 4/5, the tempo in week 5, and the last pre-race workout in week 6.

Any ideas for what I should do those days? Mileage is flexible.
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Re: 4 Weeks of Stamina

Post  Dave-O on Mon Oct 15, 2012 11:52 am

The 2 x 3 mile in week is good. I would suggest an 800m recovery though.

For the fartlek/speed workouts, I would run 800's. 10k still requires V02Max conditioning, so I wouldn't completely abandon track intervals.

In the last week, I like a 1 mile, 1k, 800m workout. That's from a former coach of mine. He said to run the mile all out and allow full recoveries between. If you ice bath after, you shouldn't have any residual soreness for more than 1 day.
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Re: 4 Weeks of Stamina

Post  Mike MacLellan on Thu Oct 25, 2012 2:04 pm

Question for ya, Dave. Or anyone, really. What a Face

I've had to reschedule my last 3 weeks a little bit due to some travel plans. So here we are now:
Week 4 (next week): Sun - 10mi w/ last 3@HM/15k, Tues - 8mi w/ a 200/400/800/400/200 fartlek ladder, Thurs - 11mi w/ 2x 3mi tempo (800m recovery)
Week 3: Sun - 13mi something (???), Tues - 8mi something (???), Thurs - 10.5mi w/ 6x 800m @5k (equal time recoveries)
Week 2: Sun - 10.5 w/ 3x 2mi @10k w/ 5min recovery, Thurs - 8mi w/ 2x 10min @HM/10k
Week 1: Sun - 8mi w/ 1mi/1k/800m all out, Thurs - race

Yes, I reversed the way I counted weeks. What a Face
Thoughts? Next Tuesday is just to get a little bit of turnover for the week.
On week 3, is 6x 800m too much? Not enough? I want to be fresh for Sunday's 10k pace run. Friday is my off day, so I'll have that, too.
Should I bother throwing in some fartlek/speed work Tuesday of week 2?
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Re: 4 Weeks of Stamina

Post  mul21 on Thu Oct 25, 2012 2:22 pm

On the Sunday 10 w/ 3 @ HM/15k, I don't see that there's really any benefit to be gained from that workout. You're not at LT long enough to help there and it's not intense enough to be a VO2 max type workout. I'd extend that to 5-6 miles @ ~ tempo effort.

Also, you're doing enough speed work right now that I'd just leave your long runs alone and truly make it an LSD effort, so you could also just skip any up tempo stuff in that 10 miler and extend it out to 12 since you're doing a 2 x 3 later in the week.

I'd bump the 800s to an 8 x 800 workout with a 400m interval between them and not worry about how fast or slow you're going, just make it slow/fast enough to recover between them. For example, I did a set a few weeks ago at about 3:09 per 800 and took about 2:35 to do a lap between each one.

Maybe make that week 2 Thursday workout some faster 400s (maybe 8-12) with plenty of recovery between since you'll already have a tempoish workout in that week with the 2 x 3 @ 10k. Something to get a little of that turnover going before the blow out the pipes workout the next week that won't tax you too much.
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