Question about my training plan

Training Advice/Discussion

1 month ago 05/17/2024 12:17pm EDT

I am at the start of a 12 week 10k build, whivh includes tempos and steady state runs until week 7 when 10k specific stuff starts. My only question is if I should continue doing tempo work while doing 10k specific work? Tempo on tuesday, 10k work on friday? The original plan was 10k work on tuesday, fast 200s (plus a 10k pace strength rep at the end) on fridays. Im already including long strides after easy runs and quick 150s after tempo sessions, so im not in dire need of fast 200s. Id much rather do sessions that benefit my 10k performance at the end of this build. Thanks.

1 month ago 05/17/2024 12:21pm EDT

re: 10kenthusiasttt

To simplify my question: should I do tempos through the majority of the build up until the taper? Or should I stop doing tempo work when I start doing race specific stuff?

1 month ago 05/17/2024 2:27pm EDT

re: 10kenthusiasttt

I would keep doing tempos, just don't go overboard

LetsRun.com Forum Thread

MITOCHONDRIA QUESTION for phoenix, tinman and others

JonnyO11/24/2003 2:53am EST20 years ago

phoenix,it has been established in recent years, by excercise physiologists, that mitochondria is of crucial importance in distance running, and that correct training is necessary to boost mitochondria.you talked about mitoch...

Thread:www.letsrun.com/forum/flat_read.php?th...

tinman wrote:
I think a lot of the problems that distance runners face is due to loss of mitochondria numbers and volumes. The more mitochondria one has the more rapid energy is produced via aerobic metabolism and breakdown of fats, glycogen and lactic acid are acclerated by high numbers of mitochondria. The larger the size of the mitochondrions too, the closer is their distance to the capillaries supplying oxygen and the greater is the efficiency of the transfer too. If one is susceptible to great losses in mitochondria number or volume (size), then one will be forced to shut down at a slower pace and not last as long either (due to decreased fat metabolism which spares the burning of precious glycogen). Too, if tapering cause loss of glycogen for some folks, they hit the wall early in marathons. The odd thing is that some folks can run high mileage, as long as their body isn't wiped out from too much fast running (which depletes glycogen stores and has the potential for causing connective tissue damage). Another thing that Peter Jannsen, MD talks about it degradation of aerobic enzymes when acidosis occurs. So, if you taper and do a bunch of lactic acid training (high intensity with short rests) then you will also destroy functional capacity of aerobic enzymes such as cytochrome c and cytrate synthase.

1 month ago 05/17/2024 2:29pm EDT

re: oldie

That quote (and the rest of the thread for that matter) is not exactly what you're doing, but it's a good process to know when you train.

1 month ago 05/17/2024 2:45pm EDT

re: 10kenthusiasttt

10kenthusiasttt wrote:
To simplify my question: should I do tempos through the majority of the build up until the taper? Or should I stop doing tempo work when I start doing race specific stuff?

Keep doing tempo work into your taper. The way I understand it, you can keep improving your lactate threshold at any phase in a training block. Plus it will boost your aerobic fitness without beating up your legs.

You can even mix it in with other sessions, so that you don't have to dedicate a whole day for tempos. For example, you could do a short tempo, followed by intervals at 10k or vO2 max pace. If you are still doing some kind of long run during this phase, you can also utilize that, by doing a section of a few miles near the end at tempo pace.

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