29 Mar '17, 5pm

How to train for a 10k pr

How to train for a 10k pr

I have one more half marathon this spring and a number of shorter distances mixed in, including two 10ks. Both will likely be more of a “workout” than a “goal race” but I hope to train specifically for a 10k at some point. As a blog partner for the Newport Liberty 10k, I wanted to share tips for training for a 10k pr. We’re still 5 weeks out from the 10k, which is an ideal time to switch from solid base building mileage to 10k specific workouts for several weeks before tapering. What do 10k specific workouts look like? For the 10k, you want to incorporate a mix of VO2 max workouts (improving your ability to use oxygen) and tempo efforts at race pace (pushing back your lactate threshold). Examples of VO2 max workouts include: 6 x 800m at 5k pace with 400m recovery jogs 12 x 400m at 10-15 seconds faster than 5k pace with 200m jogs between each 10 x 800m at goal 10k pace with...

Full article: http://www.mommyrunfast.com/whats-next-how-to-train-for-a...

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