A New Approach to Speedwork – Weekly Training Recap

This week I've been trying out a new approach to speedwork in an attempt to mix things up and prepare for some fast 5k and 10k PBs!Now that Alloa is done & dusted, I’m hoping to work on improving my 5k and 10k times. If we ignore the sprint triathlon (which I’m doing very well, if you go by my lack of bike/swim training…) my next race is the EMF 10k at the end of May. I’m hoping to PB there, and would also love to get ┬ásub 22 parkrun under my belt in the not too distant future.

After reading a couple of articles about speed endurance and 10k workouts, I’m trying out a new approach to speedwork. Most of my interval training to date has involved running full pelt for the distance, then taking a couple of minutes walking to fully recover. Now though, I’m running some of them slightly slower, but with much less rest.

Monday: Personal Training

Tuesday: Intervals
4x800m at 7:00 pace with 45s walking recovery
Bloody hell, this was a tough workout! Having to start the next interval when I was still out of breath from the first was a right killer. I think this will be great for building mental strength too, though. Forcing myself to keep up the pace when I was knackered pretty closely replicated the feeling I get in the last mile of a 5k, so I’m hoping that doing this more in training will translate to a strong race finish.

Wednesday: Personal Training

This week I've been trying out a new approach to speedwork in an attempt to mix things up and prepare for some fast 5k and 10k PBs!

Thursday: Long run
6 x 1 mile at 7:30 pace with 3 mins jogging recovery (total 7.5 miles)
A hard but confidence boosting run! This workout is taken pretty much exactly from that 10k article I linked above, and I plan to try out the others over the next few weeks.

Friday: Rest

Saturday: Tempo
3 miles at 7:45 pace
I had planned a parkrun but after sleeping pretty badly through the week I opted for a long lie instead! Pretty pleased to be getting my tempo runs down below 8 minute miles now though!

This week I've been trying out a new approach to speedwork in an attempt to mix things up and prepare for some fast 5k and 10k PBs!

Sunday: Rest

All in all, a pretty good week of running. It’s been SO nice to get in some sunny runs too – long may that continue!

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