TRAINING NOV/DEC 2012

We have 8 weeks before the Telford 10k on 16th December.                      
In-between we have 3 North Staffs cross country fixtures and all the other races you have all been planning.                   
                   
The idea of the speedwork is to compliment your steady and endurance                    
training with a little bit of faster running.                   
It's a mix of faster shorter workouts and tempo running designed to increase your basic speed.                   
These are the basic sessions.                     
                   
                   
    30-Oct            4-6 x 400m  2 mins recovery   
    06-Nov            pyramid 2minx3minsx4mins 4minsx 3minsx2mins    
                2 sets for the fittest equal recovery between efforts   
    13-Nov            Hills   
    20-Nov            easier week  wup 1 mile 4 mile Fartlek 1mile cool down   
    27-Nov            4-6 x 800m 2 mins recovery   
    04-Dec            tempo run of 4x1mile warm up and cool down   
    11-Dec            Easy Fartlek session  Should be easy week   
    16-Dec            TELFORD 10K   
                   
                   
                   
The reps should all include recovery                   
                   
The easy runs should be what they say easy.  Fatigue is the danger when you want to achieve a fast 10k                   
Tempo is the pace you can maintain in the race                   
400s and 800s if you remember on the track should be race pace.                   
Running faster than race pace is a waste of energy except on the 15sec and 30sec reps