10K training strategy

[Michelle]

Normally, I'd follow an online training plan like Hal Higdon's. Higdon's
10K plan lasts 8 weeks.

However, my next 10K (AZ Senior Olympics) is six weeks after my marathon,
and I'll need recovery time after the marathon before starting to train for
the 10K. So what would be my best strategy to train for the 10K? (And
please don't tell me to skip either race; that's not an option.)

Thanks.

--
26.2 Because I can

[Doug Freese]

"Michelle" <mich...@michelle.org> wrote in message
news:michelle-A425A2...@nothing.attdns.com...

You have 90% of you training already in the bank. Allowing 2-3 week to
fully recover leaves 3-4 weeks to zero in on the 10k. You should be
concentrating on speed work you have lots of base. I was looking at
Higdon's intermediate and advanced 10k plan and the intermediate looks
to soft and the advanced to hard.

I would space apart with easy junk or zero(I'll assume you know your
recovery rate) three honest days. A farlek/tempo/hill repeats run, a
trip to the track or at least something formally measured(not that you
don't measure every breath) and a long run no more than 8 miles. It's
actually two quality speed days with a easy long run. I could not begin
to tell you at what pace to do either. I'm sure he has some charts to
give you are starting point.

I'm suggesting you borrow from both.

-D

[Michelle]

In article <hi4lu5$ljf$1...@news.eternal-september.org>,
"Doug Freese" <dfr...@hvc.rr.com> wrote:

> You have 90% of you training already in the bank. Allowing 2-3 week to
> fully recover leaves 3-4 weeks to zero in on the 10k. You should be
> concentrating on speed work you have lots of base.

I had come to that conclusion, but didn't know what kind and intensity (not
in actual numbers of course, but relatively speaking) of speed work I
should do. But I wasn't so sure of that conclusion that I didn't want to
limit the question to that.

> I was looking at Higdon's intermediate and advanced 10k plan and the
> intermediate looks to soft and the advanced to hard.

That's what I thought about them too.

> I would space apart with easy junk or zero(I'll assume you know your
> recovery rate) three honest days. A farlek/tempo/hill repeats run, a
> trip to the track or at least something formally measured(not that you
> don't measure every breath) and a long run no more than 8 miles. It's
> actually two quality speed days with a easy long run.

Thanks. That gives me a good idea what I should be trying to work out.

Actually, I don't measure my breaths. ;) And believe it or not, I rarely
look at the Garmin while running; all the figures I post are from
after-the-fact looking.

[Robert Grumbine]

I ran a 10k PR 4 weeks after running a 50 km trail race. A
friend ran her 10k PR 2 weeks after running the Boston Marathon.

We used the same strategy -- recover from the marathon and go
race the 10k.

With 6 weeks between, you could be more elaborate and, as Doug
mentioned, consider some 10k-specific pace work, tempo running,
and the like. Or, not. Recovering from the marathon doesn't mean
sitting on the couch for a month, of course. But neither of us did
any 10k-oriented training beyond the basic 'get out the door and
cover miles'.

--
Robert Grumbine http://moregrumbinescience.blogspot.com/ Science blog
Sagredo (Galileo Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less appreciated than they
would be had they been presented in a more abstruse manner." Two New Sciences

[I2Run]

Robert Grumbine wrote:
| I ran a 10k PR 4 weeks after running a 50 km trail race. A
| friend ran her 10k PR 2 weeks after running the Boston Marathon.

Ditto here, 10K PR 3 week after a marathon and on an other
instance a 5 mi PR, 6 days after a marathon.