based on my own experimentation and non scientific. you can give this a try.
3 X 3km @3:30" pace or faster.. walk 200m in between to recover. the pace should feel hard 90-95% but can finish the repeats.
there are some variations of this 4 X 2.4km or 5 X 2km again at a pace much faster than 10k target pace. you can potentially ramp up the speed due to the shorter distance. But uncle body cannot tahan... i literally puke after a 5X2km session! so be warned.
unfortunately...i am not there yet. the last TT i did end Aug I am still 20 secs off. But it's the first time I did it under 41.
i am actually exploring "cheating".. aka pre-run-fueling, a faster shoe and cooler temperature. Maybe I just need the moons to align
Why so many people trying 10k now.
That very much is your V02max pace based on 40+ for 10k and 19+ for 5k. That is 3 sets of 3K @ 10:30. Or 3 sets of 10 mins VO2max. 10 full mins VO2max 1 shot....if it is possible in the first place depending on training/genetics.
No wonder you puked.... even for 5 x 2k. Which is 7 mins x 5.
edit - even norwegian 4 x 4 is 16 mins total.
3k TT @ 10:30 i can do on good days only. 10 mins flat on excellent days and i only achieved twice only out of dozens and dozens of tries. I "try" that sometimes as part of my weekly run workout session, not too difficult to recover from. As shared with you before, i aim 3:20 but of coz quite a few times too fast, 3:15 is still ok but then sometimes i hit 3:07-3:10 be it first or 2nd km then i know is game over liao.
But then if too slow coz mindset wanna be disciplined and dont satart off too fast, but 1st km 3:30-3:35 then it really is too slow, difficult to neg split and catch up later unless stars and moon align to get below 10 mins.
How about trying 3:30 for 30 seconds and then 15 to 20 seconds rest. 12 reps, 3 sets....between sets can rest for 2-3 mins. At first see if can do 2 sets also can (12 mins work), then progress to 3 (18 mins work). Microburst intervals.
If feel better, then do these occasionally is can......
Technically, from the stuff that i have come across, this is very very effective in cycling....esp since that sport might be surgey, even for non draft legal races we'd have to contend with accelerating out from corners, which is even more brutal than running hairpin turns.
But 10k, not so sure if it is as effective.......see how you'd alternate with LT2 intervals and this.
Holding at VO2max for "extended periods" meant for LT2 intervals too brutal, not sure if it is a positive training stimulus or 反效果 just fatigue you out and increase risks esp for us middle aged.
