That's more like a marathon tune up programme, 18 x 800 @ 10k pace is doable with jog recovery, but need a lot of mileage per week of running to make it work. Could be something I might try when I go for marathon training and want some fast twitch action.
If you are running 80k+/week and that's the hardest workout for the week, then it probably makes sense to do it.
But it's overkill for 10k training, since 6 x 1.6k or 4 x 2k would be sufficient.
I felt what I did was predictive of HM ability, while your workout is more predictive of M ability, gives a good gauge of how fast to run M.
29, no access to watts output since I am not premium but it's lower than
@sph777, since I am more lean.
Since I can't answer your question, will give you 2 training advice from sg pro runners > My friend told me this yesterday actually.
1. Most runners have short stride length. To improve your stride length, do plyometrics (jumps). Probably 1-2x a week. This is from Shaun Goh, he runs with a fluid running form and has a lot airtime before he lands.
2. When running hills, don't run the downslope too quick, if not it's easy to get side stitch. Just accelerate comfortably. This is from Subas Gurung, the gurkha.
Hope my advice helps~
