My 10k training - all about the speed

What a refreshing change it is to train for a 10k after several years doing loads of long runs. On Sunday 25th November I'll be running the Movember 10k at Greenwich Park and I'm going to try and win it! 

Last year I came 3rd in a time of 39:15 and was only about a minute and a half behind the winner so I'm thinking with some specific training I should be able to take 3 mins off my current time. Here's the training so far.

It started about a month or so ago after I got back from Ibiza (not a lot of point starting before then!) and it was going really well. A couple of Sundays ago I did a 30 mile run with a mate which, whilst that race was ok, I didn't stretch properly afterwards and went back to speed training a bit tight. This week has been a write off with a swollen Achilles. At least I can touch it now without flinching.

I personally like running on treadmills, especially when doing speed work. I feel you have more control and can play games with yourself to make it more interesting. There is no reason running at the gym should be boring.

My training has roughly been 4-5 runs a week broken down into 2-3 different speed sessions, one easy recovery run and a longish trail run at the weekend.

My speed sessions are:

1. Tempo run. So a 1mile warm up around 8.5mph then 3-4 miles around 10-11mph then a mile cool down around 8mph.

2. My pyramids: This is normally a 0.5mile warm up at 8.5mph then 0.1 miles at 10mph, then 0.1m recovery at 8.5mph, then 0.2m at 10.3mph, recovery, then 0.3m at 10.6mph, recovery, then 0.4 at 10.9mph, recovery, then 0.5m at 11.2 then do the same back down again. 

3. Go faster! I'll start this 4-5 milem run around 8.5mph then every half a mile stick it up a bit. The goal is to end up running the last mile around 11.5-12mph! That is so tough and I'm not quite at the point I can do a 5min mile. 

4. Spank a 5k. So 0.5m warn up then run a 16.5- 17 min 5k. Seriously tough.

With a bit of massage, stretching and rest my Achilles will be ok, it's definitely not the first time I've had this! I'll be back next week and fully fit by the 25th. 

Happy running.
Johnny