When training for a 10K, is there an ideal distance for speed interval repeats?

Asked by: Rachel Davenport

How long should speed intervals be?

Speed Rules

Keep all of your training during the first 60 to 70 percent of the season either slower than lactate threshold or short enough to avoid breathing hard. Do only 4-6 workouts that contain repeats between 30 seconds and 6 minutes at VO2 max pace or faster during the final few weeks of training.

How often should you run when training for a 10K?

10K Training Overview

You should be committed to running or working out three to four days per week. Taking a gradual approach will help you safely and comfortably progress with your training and avoid running injuries.

How long should you do interval training?

Keep the intervals short

Your intervals shouldn’t be minutes long, they should be seconds long — ideally 20 to 60 seconds. Remember: The intervals are short so you can push yourself to the max.

What pace should I do my mile repeats at?

Aiming for 5-8 x 1 mile at half-marathon pace (roughly 15-20 seconds per mile slower than your 10K race pace) with 60 seconds recovery between reps can be a great complement to (or substitute for) tempo runs in your training schedule.

How do you do speed repeats?

Mile Repeat Workout

1. Go to a track where you can run a measured mile. …
2. Start with two repeats of 1 mile in the first session. …
3. Recover (at an easy pace) for a half-mile (two laps of the track) in between repeats. …
4. Add another mile repeat the following week so you are repeating the mile three times.

How long should a speed workout be?

Aim for 1 minute to 3 minutes in length (or roughly 200m-600m), with a total of ten to fifteen minutes of hard running total depending on your ability. Whenever you are doing speed workouts, build in time to recover before your next hard effort.

What is a good 10K time by age?

Average finish times by age

How can I increase my 10K speed?

Summary

1. Increase your weekly mileage by 10-20 percent.
2. Spend more time training at threshold pace.
3. Build your speed and running economy with intervals.
4. Practise your goal race pace.
5. Do a long run each week to build stamina.
6. Pick a racing environment that suits your mindset.
7. Think about the terrain.

What is a good 10K time for a beginner?

Average 10K time for beginners

If you’ve ran a 5K before, it is more than likely that a 10K to take you twice that time, if not a little more whilst you adjust your training to incorporate those extra miles. For beginners, you can expect to cross the finish line of a 10K somewhere between 60-80 minutes.

How long should you rest between mile repeats?

THE WORKOUT: Two to three mile repeats at 5-K to 10-K pace with two to four minutes rest between intervals. If you’re aiming for a 5-K or 10-K, do this workout every second or third speed session. Runners training for a half or full marathon should do this workout once every two weeks.

Are mile repeats a VO2max?

5K-paced mile repeats work your aerobic system almost at your VO2max, therefore improving your running economy and optimizing your recruitment of fast-twitch muscles.

What is the difference between interval and repetition training?

The key difference between repeat training versus interval training is the recovery period. In repeat training we allow full recovery; in interval training the recovery time is limited. The so called “interval” time is the time between runs spent recovering.

Does interval training make you faster?

Running interval sessions will make you faster

By steady running you improve your endurance capacity, tone-up and often lose weight, but you don’t get faster. The key to improving your speed is to run at speeds faster than you would race at.

Does interval training help you run faster?

By breaking your efforts into shorter blocks with recovery intervals you can work harder than your race pace for longer durations. This causes your body to react and get faster, so that you can race faster.

Why is interval training good for long distance?

Interval running is an efficient and effective way to improve your aerobic and anaerobic fitness, as well as your cardiovascular health. Generally, interval workouts require less total time than traditional distance running and allow greater intensities during the workout itself.

Is interval running better than long distance?

Most long distance runners have very little body fat, but they also have very little muscle. During long distance runs, some of your muscle is metabolized for energy. On the other hand, interval running allows you to burn a significant number of calories without sacrificing your muscle mass.

How many sprint intervals should I do?

As for volume, beginners should start with five sprints, once or twice a week, and progress to 15 sprints up to three times a week. This might not seem like a lot, but it is important that sprinting be progressed gradually in order to avoid injury.

How often should you run intervals?

Tamir suggests interval training two to three days per week, plus two long duration cardio sessions for heart health; or two to three strength training sessions for weight loss. And if you want to make an interval training session more difficult, simply decrease the amount of rest time.

What are the disadvantages of interval training?

Are there any disadvantages to interval training?

• loss of strength speed, endurance, or other elements of performance,
• loss of appetite,
• inability to sleep well,
• chronic aches and pains or soreness,
• chronic colds or respiratory infections,
• overuse injuries like tendinitis,
• unusual fatigue,

Is it good to do interval running everyday?

HIIT is a great, safe, and effective workout, but there’s no need to do it every day. Keep it to three times per week. You’ll still reap the benefits and give your body time to recover properly.

Should I run the day before a 10K?

Just like your regular warm-ups, a 15- to 20-minute run the day before a race helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. Similarly, a 20-minute jog or relaxed run the day before your 10K race will help keep your muscles loose and ready to perform during your event.

Should I drink water during a 10k?

During runs

Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.

When should I stop running before a 10k?

Two days before the race

Two days before your race you should include a full rest day and really use it to rest mentally as well as physically. This is a good day to start packing or ticking off your race day to-do list.