7 replies to this topic

[twoeggs]

Hi, I was wondering if anyone knew some good training for 6km races.

CHeers, Tom

[TrackRunner]

twoeggs, on Sep 17 2009, 06:50 PM, said:

Hi, I was wondering if anyone knew some good training for 6km races.

CHeers, Tom

65% aerobic
10% intervals
15% tempo
10% repetitions
pretty standard stuff, the duration and quantity of each just needs to be longer.
So if you are doing 50klm per week
5k of reps on a monday
5k of intervals on a wednesday
8k of tempo on a saturday
the rest is recovery base type jogging, etc,etc,etc

Edited by LOVE22RUN, 17 September 2009 - 08:19 PM.

[walker1st]

oh, seeing the topic name I was hoping somebody is taking the high altitude training to a whole new level

[TrackRunner]

walker1st, on Sep 17 2009, 08:21 PM, said:

oh, seeing the topic name I was hoping somebody is taking the high altitude training to a whole new level

haha yeah you would need an oxygen mask to train at 6k lol
Its a pity Australia doesn't have anything with enough altitude to really be of benifit.
There is a place in mexico called Julian that is used by runners for altitude training. The Live high, Train low theory works well there. My dad jokes he is gonna send me there for training when i'm older.
don't know why he says that?
Regards Julian

Edited by LOVE22RUN, 17 September 2009 - 08:26 PM.

[anonymous123]

Quote

65% aerobic
10% intervals
15% tempo
10% repetitions
pretty standard stuff, the duration and quantity of each just needs to be longer.
So if you are doing 50klm per week
5k of reps on a monday
5k of intervals on a wednesday
8k of tempo on a saturday
the rest is recovery base type jogging, etc,etc,etc

TrackRunner sure does know his stuff! Aerobic fitness plays a big part in basically all long distance running!

[glenda]

6km training would not be much different to 10km training. You will need a long easy run of about 1 to 1.5 hrs. Forgive my oldness , but why do you call them intervals one speedwork day ,and reps the next? My understanding has always been that the fast part is the rep and the recovery is the interval , no matter what the distance of the rep. What do you call intervals and what do you call reps?

[HillsAths1]

6KM? It seems an odd request most races are 5, 8 or 10km.

However as said previously there is very little difference between 5 and 10km training(or 6km)

I guess a little more information would be required, do you run now, how often, how quickly what time do you want to get for 6km, when is the 6km race, without this information a lot of the information will just be very general.

I would suggest do a reasonable amount of left foot in front of right foot, followed by right foot in front of left foot. Keep doing this as a mixture of steady runs, speed runs, hills etc and you will be fine on race day.

[Bellthorpe]

If you look at the OP's signature, he has a cross country 6,000m goal.