Question for MPR RE: 5 key 15k workouts

Hi Ty and Merry Christmas,

I'm glad you found my 5 key marathon workouts to be useful. As you know, training for the 15k requires a good blend of many training elements (threshold, VO2 Max and speed). Here are some of the key workouts, by class, that I'd be sure to include in your 15k build-up.

Long Run: I like 25k-30k done at steady state pace. Steady state pace is approx. 90-95% of Marathon race pace or half way between marathon pace and easy pace. This is a great workout for building the stamina/endurance needed for racing the 15k to Half Marathon distance. Try alternating weeks between an easy paced long run and steady state long run to give you a good long run mix.

Sub-Threshold: I prefer the old stand by used in marathon training, that is 15k to 10 miles done at marathon race pace to 1-2% faster.

Threshold: Cruise intervals are you friend here. They allow you to get in a substainial amount of work done at 15k to half marathon race pace. Some of my favorites include: 5 x 1.5 miles with 300 jog recovery or 4 x 2 mile with 400 jog recovery.

Groove Intervals: These typically used as speed work for marathoners or as race pace work for 10k runners but they are also a nice change of pace workout all runers including 15k/Half Marathoners. One of my favorites: 6 x 1 mile with 400 jog recovery done at 8k to 10k race pace.

VO2 Max Intervals: The focus here is on improving your VO2 Max so we stick with the basic tried and true workouts. Things like 8 x 1k @ 5k pace with 400 jog recovery or 7 x 1200 @ 5k pace with 600 jog recovery.

Fast Intervals: This is an important workout often overlooked. It should be included periodically in your preparation to improve your form efficiency and basic speed (needed to progress in other workouts). I like doing 300 meter repeats (2 straights and turn). Try something like 2 x 10 x 300 at mile race pace with 300 jog recovery between each and 600 jog between sets.

Hills Repeats: Find a hill between 300 and 500 meters long and at between a 5% and 10% grade and run repeats up it at 3k to 5k race pace with a jog down for recovery. Something like 12 x 400 Hill is great for building speed strength. (This as a staple in Craig Virgin's program).

I would suggest including 2 quality workouts and a long run each week. One quality workout should be endurance focused (sub-threshold or threshold) and one should be speed focused (VO2 Max, hills or Fast Intervals). Groove can be used in place of either in a given week to add to the mixture.

Note: the specific workouts listed above are for someone doing 70 miles per week or more and should be shortened if your mileage is belwo 70 miles per week.

Happy Holidays,

MPR

MPR - thanks. I'm trying to improve my 10 mile to HM times, and your workouts look close to what I've planned. One other workout I like is a shorter negative split tempo, where you start out a little about your lactate threshold and gradually increase the speed until you hit the threshold. It's a good treadmill workout in the winter but better on the track. I target 4-6 miles, but also do a longer version similar to what you recommend.

Thanks again, Scott

MPR,

Thanks for the response. I will incorporate these workouts into the weekly regimin and let you know how they pay off.

Target 15k is the Gate River Run. It should be a fun race this year with the addition of the team apsect to the competition. Hopefully we will have better weather conditions this year.

Any 5k workouts?