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10k Training – Week 7: Preview

Week 7: Preview The final tough week, the final stretch. Two biggies this week with a 3x2m at 10k session, followed a few days later by 3x1k session at interval pace, peppered with a few fast 2’s and 4’s to really start to sharpen the tired aching legs up. These will be done on the…

Week 6

10k Training – Week 6: Summary

In a week where ‘life’ disrupted training significantly, and the boys were unable to train together as intended – the week actually went rather well. After blasting through the 10k target pace session of 4×1.5mi, the athletes did the VO2MAX session independently of each other and whilst it was a mixed bag of emotions for…

pumpkin-run

10k Training – Week 6: Session 2

Target = VO2Max session: 5x 1200m @ 4:59/mi, 2:30 jog recovery The inseparable pair were separated once again for this session. Week 6 has appeared less of a training group and more of a social support group – both athletes feeling the effects and finding it much harder to hit target paces in the sessions.…

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10k Training – Week 6, Session 1

4 x 1.5m off 90 at 5:15/mi After a few days of recovery and recuperation (mincing in London, relaxing in the Lake District) there really was no excuse if the splits were missed today. They weren’t. 5:06/mi  avg for 1.5m 5:09/mi  avg for 1.5m 5:11/mi  avg for 1.5m 5:06/mi  avg for 1.5m The usual road route had been…

10kwk6

10k Training – Week 6: Preview

Week 6 sees the end of ‘threshold’ runs in this training cycle and the introduction of a very short two week period including VO2Max intervals, the purpose of which is merely a slight sharpening in fitness and speed having understood that the greatest effect of training VO2max comes in the short term, and that doing…

Dirty Dancing Musical

Week 5 – 10k Training: Summary

Well, week 5 is done – and surprisingly both athletes following the ground-breaking MCKEP 10k training program are reporting status = good. After struggling significantly during week 4 with tight, tired and unresponsive legs, the after-effects spilled into the early portion of week 5. Thursday’s threshold pace session at Draycote seemed something of a turning…

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10k Training – Week 5, Session 1

What should have been a daunting session was approached with positivity and excitement, 6 X 1 mile off 90 seconds recovery. The recovery was reduced from 2:30 earlier in the day and one rep in there was already a loss of excitement and a reality check as to how tough this was going to be.…