| run4funrunner |
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What can I except from this training on 5k and 10k 6x1km @3'09 rest 2:30 5mile tempo @3'30 10x400m @71s rest 1:30 and my last workout 4x1500m @5'03 active rest 500m @1'56 |
| Summer training??? |
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What are you, a 16:50/5k runner? If you need help, post your e-mail. |
| LM |
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What are you, a 16:50/5k runner? If you need help, post your e-mail.[/quote] If he can tempo 5 miles @ 17:30 5k pace I get the feeling he is a little faster than 16:50... Probably somewhere between 16-16:30. |
| Cam Coach |
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Training for a 5k/10k double mpw 160 Runs per day 3 track intervals 1 or 2 per week weights 2x week race: lots You will run 13:18 and 27:27 |
| run4funrunner |
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Question is where ? I think I can run ~16:15
Question is where ? :D |
| ggg |
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sub 17 in a good race. |
| miller22 |
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I think that you should do this training : 5 sets (400m @68 rest 1' 200m @32 ) rest 2' |
| 10k training |
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You can expect me to tell you take less rest on km repeats, even at 5k pace (or just under in this case). |
| run4funrunner |
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2min rest or less ? don't be ridiculous Kamil: i don't have enough speed to take 400m in 68 |
| umm drum |
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I do similar if very slightly slower workouts (5.40 tempo pace, 3.15 1000m repeats although with shorter rest) and run 16.35/34.05, so sub 16.30 should be pretty straightforward for you. |
| run4funrunner |
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From this training I ran 16:13, on last week before race I ran 6x1km @3'08 and 10x400m @70,5s |