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
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Intro
Quick overview of Here’s How A Pro 10k Runner Trains For The Olympics from The Running Channel. Worth watching in full—we’ve pulled out the main takeaways so you can implement them straight away.
Key Points
- Seasonal volume: Winter training weeks average 90 mi (≈ 145 km) with 4‑5 sessions, one of which is doubled. Summer weeks trim down to roughly 60 mi (≈ 97 km) over 3‑4 sessions.
- Typical week: Two to three easy morning runs (~12 mi) precede an afternoon track or interval session, followed by gym work.
- Long runs: Peak at 18 mi (≈ 29 km) on Sundays during winter; summer long runs sit around 12 mi (≈ 19 km).
- Track sessions: Winter features 500 m repeats—for example, 6 × 500 m at 15‑pace—while summer shifts toward heavy 1200 m repetitions.
- Nutrition: Listen to your hunger cues, focus on whole foods, and adjust for your dietary approach (vegetarian, pescatarian, or omnivore).
- Recovery: Cushioned shoes (like Rocket X) absorb impact effectively, letting you push hard without excessive fatigue.
Workout Example
Winter Track Session – 500 m Repeats
- Warm‑up: 2 mi easy.
- Main set: 6 × 500 m at 15‑pace (approximately 1:15 per 500 m, or around 5:00 min/km). 90 seconds between repeats.
- Cool‑down: 1‑2 mi easy. Tip: Wear the same shoes through warm-up and cool-down to maintain foot readiness during recovery.
Closing Note
Test Jess’s periodized approach—adjust mileage and rep paces to match your training levels in the Pacing app. You have the structure; go run.
References
- Here’s How A Pro 10k Runner Trains For The Olympics - YouTube (YouTube Video)