Olympian Speed Session
Workout - Olympian Speed Session
- 12min @ 6'30''/km
- 6 lots of:
- 500m @ 4'45''/km
- 1min 30s rest
- 12min @ 6'45''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Quick overview of Here’s How A Pro 10k Runner Trains For The Olympics from The Running Channel. Worth watching in full. The main takeaways are pulled out below.
Key points
- Seasonal volume: winter training weeks average 90 mi (≈ 145 km) with 4 to 5 sessions, one doubled. Summer weeks drop to roughly 60 mi (≈ 97 km) over 3 to 4 sessions.
- Typical week: 2 to 3 easy morning runs (~12 mi) before an afternoon track or interval session, followed by gym work.
- Long runs: peak at 18 mi (≈ 29 km) on Sundays in winter. Summer long runs sit around 12 mi (≈ 19 km).
- Track sessions: winter has 500 m repeats, e.g., 6 × 500 m at 15-pace. Summer shifts toward heavier 1200 m repetitions.
- Nutrition: listen to hunger cues, focus on whole foods, and adjust for your approach (vegetarian, pescatarian, or omnivore).
- Recovery: cushioned shoes (like Rocket X) absorb impact, letting you push without piling up fatigue.
Workout example
Winter track session, 500 m repeats:
- Warm-up: 2 mi easy.
- Main set: 6 × 500 m at 15-pace (about 1:15 per 500 m, or around 5:00 min/km). 90 seconds between repeats.
- Cool-down: 1 to 2 mi easy.
Tip: keep the same shoes for warm-up and cool-down to keep feet ready during recovery.
Closing note
Try Jess’s periodized approach. Adjust mileage and rep paces in the Pacing app to match your level.
References
- Here’s How A Pro 10k Runner Trains For The Olympics - YouTube (YouTube Video)