10 Ways to Improve Your 10-K (continued...)

Workout No. 5: Jog easily for 15 minutes, and then run 800 metres at your current 10-K race pace. Jog lightly for two minutes, and then scurry through 400 metres at 5-K race speed. Amble easily for 60 seconds, and then dash through 200 metres at current one-mile race tempo. Rest for 30 seconds, and then launch yourself into 1000 metres at 10-K pace. Jog easily for four minutes, and then repeat this 800-400-200-1000 pattern. A 30-mile per week runner can complete two of these combos per workout; at 45-weekly miles, three combos are possible. Benefit:
Improves footspeed and fitness, enables you to run at 10-K speed while tired, makes lOKs feel easier.

Workout No. 6: Warm up, and then run 10-minute intervals at your current 10-K pace, recovering for five minutes between intervals. Benefit: Raises lactate threshold and makes current 10-K pace feel easier, enabling you to step up to higher speeds in the race.

Workout No. 7 (straight 800s): Warm up, and then run 800-metre intervals at current 5-K race pace, with recoveries lasting no longer than each work interval. Benefit: Lifts VO2max, makes 10-K velocity feel more comfortable.

Workout No. 8 (straight 400s): Warm up, and then run 400s at a pace about four seconds per 400 faster than current 5-K speed. Recover until you feel comfortable enough to do another 400 with good form. Benefit:
Improves basic foot speed.

Workout No. 9 (tempo runs): Benefit: Lifts lactate threshold and also VO2max slightly, teaches you to function for longer periods at tough paces.

Workout No. 10 (traditional fartlek): Find a forest path or a place where you really enjoy running. After warming up, run at a tough intensity for about 30 minutes or so, alternating spontaneous bursts at about 10-K race pace with shorter periods of easy cruising when you feel tired. Enjoy the workout, and focus on relaxing and running smoothly.

Lesson: The way to get comfortable running at your goal race speed is to practice running faster than your goal speed during training.

Word of wisdom from David: 'A good runner is neither lazy nor crazy." Interpretation.., to run faster, you have to work hard sometimes but too much, too fast will sideilne you with an in/wy Finding the balance that works for you is the key.

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