Training Sessions #2

Intervals — 600m

Session outline and objectives

Continuing to build foundational speed towards a 10k road race. Appearing early in a program, the reps are run at quicker than race pace with the recoveries being easy. Work/recovery interval distances are equal. Total session distance is close, or equal, to the goal race distance. The pace of the 600m work intervals remains equal to the earlier, 400m interval session, encouraging the development of speed-endurance. The objective is to continue building the adaptations required to sustain 10k at goal race pace. By using intervals of work, combined with intervals of recovery, the body will gradually adapt to the work it is being asked to do.

Pre-session notes

As always, usual caveats apply. Make sure that you are physically capable and in good health before attempting any workouts presented here. If new to this type of training, be cautious; easing the effort levels up over a number of weeks and months is a sensible approach.

With higher intensity sessions, it is important to prepare well beforehand.

• Make sure nutrition and hydration levels are adequate to support the upcoming workload.
• Always warm up sufficiently before attempting any intense exercise. 15–20 minutes is recommended.