How to improve your 10K performance

How To Improve Your 10k Performance


The arrival of spring no doubt means you'll be running 10-K races more frequently. You'd like to do as well as possible, but trimming your 10-K times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions and longer runs.

All of the training sessions here emphasise intensity. Remember to limit each workout's quantity of fast running to no more than 10 per cent of your weekly mileage. Use your favourite sessions from the ones listed below twice a week for a minimum of six weeks, recover properly between workouts, and you will start running your 10Ks faster



Workout No. 1: A 5-K race at your goal 10-K pace.

Benefit: Raises VO2max and economy, gives you confidence that you can set a new PB



Workout No. 2: Warm up by jogging easily for 10 minutes, and then run 1200-metre work intervals at your current 5-K race pace. Jog easily during recovery periods, and let each recovery last about a minute less than the amount of time required to complete the 1200-metre work interval. As with all interval sessions, don't let the total work-interval distance add up to more than 10 per cent of your weekly mileage (Example: You run 30 miles per week. Since 10% X 30 = 3 miles, or 4800 metres, you can ramble through four 1200-metre intervals per workout).

Benefit: Heightens VO2max, makes 10-K pace feel easier



Workout No. 3: Mark out a 10-kilometre route over terrain you'd like to run on, or simply use the 10-K course used for a local race. Warm up by jogging for 10 minutes, and then sizzle through the full 10-K route, alternating 2- to 3-minute bouts at what feels like goal 10-K pace with 60- to 90-second jog-recoveries.

Benefit: Teaches you that you can handle a 10K at high intensity and that you can run well even when you start to become fatigued



Workout No. 4: Warm up with 10 minutes of easy running, and then cruise through one mile on the track at a tempo about 10 seconds (per mile) slower than your current-best 10-K race speed. Jog for just two minutes, and then scamper through a second mile at 10K pace. Jog easily for two more minutes, and then blast through a final mile about 10 seconds faster than 10K velocity. Warm down with a one-mile jog, and it's over!

Benefit: Gives your 'lactate threshold' a shot in the arm, which will make 10-K race pace feel much more comfortable



Workout No. 5: Jog easily for 15 minutes, and then run 800 metres at your current 10-K race pace. Jog lightly for two minutes, and then scurry through 400 metres at 5-K race speed. Amble easily for 60 seconds, and then dash through 200 metres at current one-mile race tempo. Rest for 30 seconds, and then launch yourself into 1000 metres at 10-K pace. Jog easily for four minutes, and then repeat this 800-400-200-1000 pattern. A 30-mile per week runner can complete two of these combos per workout; at 45 weekly miles, three 800-400-200-1000 combinations are possible.

Benefit: Improves foot speed and fitness, enables you to run at 10-K speed while tired, makes 10Ks feel easier



Workout No. 6: Warm up, and then run 10-minute intervals at your current 10-K pace, recovering for five minutes between intervals.

Benefit: Raises lactate threshold and makes current 10-K pace feel easier, enabling you to step up to higher speeds in the race



Workout No. 7 (straight 800s): Warm up, and then run 800-metre intervals at current 5-K race pace, with recoveries lasting no longer than each work interval.

Benefit: Lifts VO2max, makes 10-K velocity feel more comfortable



Workout No. 8 (straight 400s): Warm up, and then run 400s at a pace about four seconds per 400 faster than current 5-K speed. Recover until you feel comfortable enough to do another 400 with good form.

Benefit: Improves basic footspeed



Workout No. 9 (traditional fartlek): Find a forest path or a place where you really enjoy running. After warming up, run at a tough intensity for about 30 minutes or so, alternating spontaneous bursts at about 10-K race pace with shorter periods of easy cruising when you feel tired. Enjoy the workout, and focus on relaxing and running smoothly







Article courtesy of Running 4 Women

http://www.running4women.com

Asia Garden Restaurant

We finally tried the dim sum at Asia Garden at Odeon but only thought it was so-so.

However, it's not easy to find delicious dim sum in Singapor anymore.

We arrived at 10am and although most of the dim sum were available, the 'hot' dishes like Peking duck and fried silverfish were not available as the chef doesn't come in until around 11.30am.

Anyway, it was a pleasant experience.

Chicken Hot Pot

The last time I tried it, it was at Temasek Tower and didn't like it too much. Somehow wasn't too 'wowed' by the taste.

Thus, it was with much reluctance I decided to try it again at another outlet in Novena. But after some persuasion, I might say, I won't mind coming again after this second experience.

We ordered the chicken hot pot and the beef one (with extra chilies). The good thing about this outlet is they actually come over to 'top up' some soup so that one can continue 'stewing' the ingredients in the hot pot.
All in all, it's quite nice and won't mind coming back to try again.

Blooper to Nike+ Human Race

All excited about today's 10K run, I happily woke up early and started to prepare to step out of the house. Then, I wanted to change shoes as I had the nike+ reader in the lunartrainer and wanted to put it into the evo.

But strangely enough, I couldn't find the reader. Thinking I might have left it in the bag in the office, I went back to get it. Anyway, by the time I went to ECP, it was around 8am or so. Wasted one whole hour searching. In the end, it was in the lunartrainer.

Anyway, didn't do too well but at least I finished the distance. Got to do better next time.

La Cantina in Venezia

So Valentino was out tonight.. Fully booked as it seems and you'd have to make reservations as early as 3 weeks in advance. Ha!

So we went to La Cantina in Venezia in Changi Village hotel instead.

Firstly, the view is lovely. Basically, you're seated on the 8th floor and out on the 'patio', you can see the sea. Sunset would be lovely to watch.

The most ideal plan would then be to get there early around 6pm and hopefully catch some sunset while chilling out with a nice glass of wine.

Then order some appetizers after soaking in the wonderful view before diving into the main agenda. Problem was - the waitress was too good at selling. I think she forgot Singaporean girls generally do not eat alot. We set off with warm bread (which was lovingly buttered and went down well with the olive oil and vinaigrette), calamari, the platter of mixed italian sausages and luckily, we were wise enough to cancel the mixed antipasti.

The portion for the sausages were gigantor. Thus, main agenda was reduced to only a plate of pizza (which I'd declare as the highlight of the night) and pasta. We took the vegetarian pasta which was delicious but I felt it was not well cooked enough (a tad 'hard' if you ask me, but was told that's how 'real' Italians do it). The pizza was thin crust and the parma ham was lovely... plus I enjoy generously dipping my portion with tabasco sauce.

To end the night, we shared lemon sorbet which was wonderful.

All in all, would like to come back again... with more time to spare and indulge in other selections on the menu. Two thumbs up and would like to grow a third....


View Larger Map

Driving directions to La Cantina in Venezia

7.9 km – about 12 mins

Simei MRT Station 30 Simei Street 3, Singapore 529888

1.	Head northeast on Simei Street 3 towardSimei Street 5		0.5 km
2.	Take the 3rd left onto Simei Rd		0.6 km
3.	Continue onto Tampines Street 31		0.4 km
4.	Turn right at Tampines Ave 2		0.5 km
5.	Turn right at Tampines Ave 7		0.8 km
6.	Continue onto Loyang Ave		4.7 km
7.	Slight left at Changi Village Rd		0.3 km
8.	Continue onto Netheravon Rd Destination will be on the left		0.1 km

La Cantina in Venezia Netheravon Rd Singapore 508502

I heart Tampopo

I love this ramen place so much, I went back for seconds on Sunday. We had the black pig ramen, kyushu style I think and the tonkatsu ramen as well as hokkaido style ramen with pig stock. Apparently, the difference in style was the quality of the ramen. Hokkaido ones are thicker and more chewy.

Finale was the cheese chiffon cake. It was very light and delicious and not too overly cheesy. Perfecto!

Can't wait to come back again for thirds! Two thumbs up and would give more if I had extras.

Imperial Treasure lives up to its name

One of my favourite La Mian place, with good selection of chinese cuisine. Yes, even better than Crystal Jade if you ask me.

We had spinach, giant meat balls with lettuce, ma po tofu, xiao long bao, deep fried white bait and porridge.

All was good, except the porridge as the soup stock smelt fishy... . Otherwise, it was a most pleasantful dinner.