Which of these workouts is better for 5K training?
12 X 300 with a 100m jog rec
or
8 X 300 with a 100m jog rec
then 800m jog recovery, and another
8 X 300 with a 100m jog rec
Which of these workouts is better for 5K training?
12 X 300 with a 100m jog rec
or
8 X 300 with a 100m jog rec
then 800m jog recovery, and another
8 X 300 with a 100m jog rec
40x400 with no recovery.
12 x 300 with the 100 at a pace no slower than marathon pace.
neither of these workouts is of much benefit if you are trying to get better.
What is better for you is to get you as a COACH.
will wrote:
12 x 300 with the 100 at a pace no slower than marathon pace.
Don't milk the recovery to get a 1-1 ratio. example 55-55
Reps too short
This is what my 2 wkouts a week looked like during the season.
tuesday 3-5 x 1200 at 3-5k pace (1:1)
friday 6 x 300 at 1500m pace with 60 sec rest.
ran several 5k between 14:00-14:15, and 1500m between 3:50-3:55
Not sure what you are trying to accomplish in this workout. At what pace are you doing these repeats? I'd assume you could not do much better than 5k race pace.
If this is the case then you aren't spending much time in your race pace heart rate zone as your HR drops quickly during your recovery and it will take 100-200 meters into the each 300 to reach the desire HR zone.
That is why Dr. Daniels and most other coaches recommend doing your 5k race pace work at distances of between 800 and 1600 meters to increase the time you spend "in zone".
Now if you want to do these 300 faster to work on speed and stride efficiency/economy then I'd lengthen the recoveries. Try 12-16 x 300 at mile race pace with 300 jog recovery. Start these at the 300 meter starting line and then all your fast repeats will be 2 straightaways and only one turn.
Hayduke wrote:
This is what my 2 wkouts a week looked like during the season.
tuesday 3-5 x 1200 at 3-5k pace (1:1)
friday 6 x 300 at 1500m pace with 60 sec rest.
ran several 5k between 14:00-14:15, and 1500m between 3:50-3:55
Hayduke,
You'd reap more benefits by doing 12 x 300s (still at 1500m pace) on Fridays and lengthening the recovery to 2 minutes. That gives you more time on your feet at a faster pace and will help your speed/stride economy more.
MPR
Bingo!
I disagree.
Why Spend more time on my feet, hammering 300's on a track all for the small benefit of stide economy when I could spend less time on my feet and receive the more important benefit of tolerance to lactic acid.