10k 40min Program - The First Two Weeks 

Posted by Nick Sunday, January 08, 2012 4:47:00 PM

As planned, I started a 10k Sub-40 Program over the Christmas break.  The short, sharp training session have been a welcome contrast from last summer's slogging ultra sessions in preparation for Bogong to Hotham and Cradle Mountain.  I've followed the program  fairly closely - particularly the speed sessions - with the only deviation being added kayaking and running sessions to enjoy the great environment of the Snowy Mountains and Bateman's Bay where we spent the summer break.


The last two weeks training has looked like:


Mon 26
20km kayak

Tue 27
8*400m @ 1.31 pace with 200m recovery

1.30, 1.26, 1.30, 1.25, 1.29, 1.29, 1.30, 1.27 (1.28 average) - 1000m altitude

Wed 28
13km easy run

Thu 29
7 by 1km max effort - 1200m altitude


3.46, 4.13, 3.59, 4.24, 4.05, 4.27, 4.09

Fri 30
22km Main Range track run

Sat 31
15km kayak

Sun 1
2km warm-up
1km intervals with 500m recovery (3.57, 3.57, 4.06, 3.58)
2km cooldown

Mon 2
18.5km kayak

Tue 3
5x 800 followed by 400 recovery. Goal - 3.08

3.04, 3.05, 3.06, 3.08, 3.10

Wed 4
12km run (4.55 pace)

Thu 5
28km long trail run

Fri 6
10km easy + 4 * 100m sprints with walkback recovery

Sat 7
50 min Steady.
2km warmup, 8km at 4.17, 2km cooldowm

Sun 8
20km kayak


The 8km at 4.17 pace on Saturday backing up two days later from a 28km trail run has me feeling pretty good about increasing the pace to 4.00 and adding another 2km of distance onto the run, particularly with 4 weeks training still left in the program. 


The scheduled track session have actually been run on walking paths with the Garmin set to auto-lap at the required distance (400m or 800m), and this has worked pretty well as a substitute to a track while on holidays.


This week its back to work and stricter adherence to the program.



Out on the Main Range track with Ultra168's Andrew Vize

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