Bondarenko track session

If done properly this is a killer session that will get you fit, running fast and kicking ass! Whether you are a track runner or marathon runner this session is for you!

In order to get the most out of the session it is essential that you do it properly and aim to keep to the times/pace as advised below. 

Times are based on your 10k time for your CURRENT FITNESS. Be realistic.

If the session is too easy or impossible (too fast) for you to do then you have not worked out your times right. But  – no slacking – it is supposed to be hard.

What is it?

The session includes the repetition of identical sets  with one set consisting of 2k of quality running, even the recovery periods are at marathon pace.

1 set is:

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.

-NON STOP!!

The session is taken from the 1988 10,000m Gold medallist Olga Bondarenko who completed 3 sets back to back, 3 mins recovery, 2 sets back to back, 3 mins recovery, 1 set. You can start with 3 x 1set with 400m jog between, or if you feel brave, 2 sets back to back then 2x 1 set, and build from there.

This session will have a tremendous impact upon 5k and 10k performances (which, with longer runs, will translate up to help with marathon distances). 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.

Writing the splits on your hand is a good idea!

10k time	400m@5k pace	Recovery pace /lap	300m@1500m pace	recovery 300m	200m@800m pace	recovery 200m	100m	100m@MP
35min	80	93	54	69m 0s	34	46s	fast!	23
37min	84	98	57	73m 0s	36	49s	fast!	25
40min	92	1:46	63	79m 0s	40	53s	fast!	26
42 min	96	1:52	66	84m 0s	42	56s	fast!	28
45min	1:44	2:00	1m 12s	1m 30s	46s	1m 0s	fast!	30
47-48 min	1m 50s	2m 5s	76-77 sec		49-50 sec	1m 3s	fast!	32
50m	1:56	2:11	1m 21s	1m 39s	52s	1m 6s	fast!	33
52-53 min	2m 2s	2m 16s	85-86 sec		55-56 sec	1m 8s	fast!	34
55m	2:08	2:22	1:30	1m 46s	58s	1m 11s	fast!	36