{"id":67895,"date":"2024-06-28T17:42:49","date_gmt":"2024-06-28T15:42:49","guid":{"rendered":"https:\/\/runlovers.it\/2017\/the-10-kilometer-quiet-trial\/"},"modified":"2024-07-09T11:38:54","modified_gmt":"2024-07-09T09:38:54","slug":"the-10-kilometer-quiet-trial","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/the-10-kilometer-quiet-trial\/","title":{"rendered":"The 10-kilometer &#8220;quiet&#8221; trial"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"the-10000-meters-is-a-distance-that-combines-speed-and-endurance-and-is-ideal-for-assessing-ones-training-level-and-measuring-progress-over-time\">The 10,000 meters is a distance that combines speed and endurance and is ideal for assessing one&#8217;s training level and measuring progress over time.<\/h6>\n<\/li>\n<li>\n<h6 id=\"the-10000-meter-training-test-includes-a-light-warm-up-followed-by-the-10-kilometer-run-at-95-percent-of-maximum-effort-the-goal-is-to-run-at-a-fast-pace-but-still-maintain-a-small-energy-reserve\">The 10,000-meter training\/test includes a light warm-up followed by the 10-kilometer run at 95 percent of maximum effort. The goal is to run at a fast pace but still maintain a small energy reserve.<\/h6>\n<\/li>\n<li>\n<h6 id=\"the-goal-is-not-to-have-an-official-competition-but-to-evaluate-ones-performance-without-overexerting-oneself\">The goal is not to have an official competition, but to evaluate one&#8217;s performance without overexerting oneself.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">D<\/span>on&#8217;t worry, I&#8217;m not here talking about zombies or dying or anything like that, and may an asteroid hit me if you ever hear me talk about it seriously. In fact, I think the dying 10K has taken some sense out of this distance, especially for beginners.<\/p>\n<p>The beauty of the 10,000 meters is that it marvelously combines your speed and endurance. And, together, speed resistance. So for that very reason, they are a good test to do quite frequently (once every 5\/6 weeks).<\/p>\n<h3 id=\"quality-work-motivation-and-testing\"><strong>Quality work, motivation and testing<\/strong><\/h3>\n<p>It is a fact that-very frequently-the urge to do the hardest workouts is analogous to going to the dentist; we are aware that it is good for us but we would gladly do without.<\/p>\n<p>Different discussion, however, for the test sessions. Unofficial <em>microgames<\/em> against ourselves in which we measure ourselves, try to figure out where we stand, gather the fruit of our training. I, for my part, am always a little tense and excited when I have a test session: like when I had a class assignment but, this time, without the anxiety about the good grade.<\/p>\n<p>Obviously, evaluations and measurements should be made <strong>solely and exclusively<\/strong> on the basis of your previous times so there are no exact parameters to be met.<\/p>\n<h3 id=\"how-is-this-training-test-conducted\"><strong>How is this training\/test conducted?<\/strong><\/h3>\n<p>It&#8217;s as easy as that: just do a light warm-up (like before a race) and then <strong>run 10 km at 95 percent of maximum effort<\/strong>.<\/p>\n<p>To be clear, the feeling is one of going hard but &#8220;having a little more.&#8221; The heart rate monitor will help you a lot in this but, even more, it will help you with knowing yourself and &#8220;feeling&#8221; your run.<\/p>\n<p>For the sake of convenience and accurate benchmarks, the ideal would be to run the 10,000 on an athletic track or &#8211; in its absence &#8211; on a stretch of fast road, thus flat, without crosswalks, without people to discard, to put it in one word: a bicycle path.<\/p>\n<h3 id=\"why-95-of-the-effort\"><strong>Why 95% of the effort?<\/strong><\/h3>\n<p>Because it is a training session and not an official competition, so we want to avoid that typical post-competition feeling of fatigue-this way we can fit this work within the week without affecting the workload too much.<\/p>\n<p>That 5 percent difference is critical. Let me give you an example: let&#8217;s assume that in the race you do the 10K in 50&#8242;; taking off 5% means raising the time by 2&#8217;30&#8221;, thus finishing in 52&#8217;30&#8221;. If you have some experience, you realize for yourself what an abysmal difference there is between these two times.<\/p>\n<p>That&#8217;s why I like to call them &#8220;10K quiet.&#8221; ;)<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A very interesting test to do over 10 km-a distance that combines speed and endurance-to measure the result of your workouts without overloading.<\/p>\n","protected":false},"author":3,"featured_media":59523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15122],"tags":[15803,16747,15388,15149],"powerkit_post_featured":[],"class_list":{"0":"post-67895","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-technique","8":"tag-10k","9":"tag-technique","10":"tag-test-en","11":"tag-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The 10-kilometer &quot;quiet&quot; 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