Of all the sessions I’ve written about this one is probably my favourite.
Olga Bondarenko was a Russian athlete competing over 10,000m on the track in the infancy of the event for women. However, she lacked finishing speed so, working with her coach, she created this session.
Run 400m @ 5k pace
Recovery 400m@ marathon pace
Run 300m @ 1500m pace
Recovery 300m @ marathon pace
Run 200m @ 800m pace Recovery 200m @ marathon pace
Run 100 sprint
Recovery 100m @ marathon pace.
That is one set consisting of 2k of quality running – even the recovery periods are at marathon pace. Prior to winning the Olympic gold medal in 1988, Bondarenko completed 3 sets back to back, 3 mins recovery, 2 sets back to back, 3 minutes recovery, 1 set.
This session will have a tremendous impact upon 5k and 10k performances. As well as improving finishing speed, it has tremendous psychological benefit as it forces you to run faster as you are getting more tired. If you do not know your 800m or 1500m pace, you can work it out from your current 5k or 10k pace. You would use the 4 second rule for men and the 5 second rule for women.
So, a male runner with a best over 10k of 37.18 (6 min miling)would run 400m in 90 seconds at 10k pace.
For 5k pace, subtract 4 seconds per lap ie 86 seconds.
3k pace would be 82seconds, 1500m pace would be 78 seconds and 800m pace would be 74 seconds.
So, for our 10k runner who runs at 6 min miling –
Run 400m in 86 seconds
Recovery 400m in 100 seconds
Run 300m in 58.5 seconds
Recovery 300m in 75 seconds
Run 200m in 37 seconds
Recovery 200m in 50 seconds
Run 100m sprint
Recovery 100m in 25 seconds
I would suggest that the first time you try this session (unless you are very fit) you just try one set. Gradually build it up with 3 minutes recovery between sets until you can do three sets. At this point, you could consider doing back to back sets. However, this is a tough session and for every set, you are doing 1k at faster than 10k race pace and so unless you are already running a high level of mileage, I’d go no further than 3 sets.
If you try it, leave me a comment to let me know how you got on.
Train SMART!