First night back training with Bedford Harriers since London.
Can't really claim this as a proper Bondarenko session as the back is still playing up and I only did 2 of the 5 sets at 50% of the effort I would normally do. Never mind 8 1/2 or so miles was a bonus - at a reasonable pace too.
wikipedia says - Olga Bondarenko
More about the session
Bondarenko Track session
Named after the Russian 1988 Olympic 10000m gold medallist Olga Bondarenko.
This session will have tremendous impact upon 5k and 10k performances. Combined with other training the fitness gained from this session will also benefit those running distances upto the marathon and beyond. As well as improving finishing speed, it has tremendous physiological and psychological benefits as it forces you to run faster as you are getting tired.
WHAT IS THE SESSION?
Repetitions of the same set starting with a total of 3-4 sets and building up to a total of 6 sets with some additional recovery in between some of the sets.
One set consists of 2k of quality running, even the recovery periods are at marathon pace.
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 100m sprint
Recovery 100m @ marathon pace
This is continuous, non stop!
PACING
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.
Eg. A male runner with a current 10k best of 37.18 (6 min/ml) would run 400m in 90 secs (10k pace)
For 5k, subtract 4 secs per 400m ie 86 secs.
For 3k, subtract 4 secs per 400m = 82 secs
For 1500m subtract 4 secs per 400m = 78 secs
For 800m subtract 4 secs per 400m = 74 secs
The table below shows the different distance splits based on a range of 10k times:
10k time
|
400m @ 5k pace
|
400m @ marathon pace
|
300m @ 1500m pace
|
300m@
Marathon pace
|
200m @ 800m
|
200m @ marathon pace
|
100m sprint
|
100m @marathon pace
|
35 mins
|
80 secs
|
93
|
54
|
69
|
34
|
46
|
17
|
23
|
37 mins
|
84
|
98
|
57
|
73
|
36
|
49
|
18
|
24
|
40 mins
|
92
|
1:46 min
|
63
|
79
|
40
|
53
|
19
|
26
|
42 mins
|
96
|
1:52
|
66
|
84
|
42
|
56
|
20
|
28
|
Write your splits on your hand so you remember.
