I have been training hard for the 1500 and 3000 meters indoor.
I would like to know what i can run.
PR's for outdoor season are
10k road: 31:10
Have done the following training on an outdoor track and the roads
2*3000 with 3 min rest
9:31 - 9:24
15*300 ( 45 rest rest )
First 5: 47.8
Second 5: 46.7
Last 5 where: 46.7 - 45.8 - 45.2 - 44.3 - 43.2
8*1000 with 2 min rest
2:53 - 2:52 - 2:53 - 2:51 - 2:52 - 2:51 - 2:50 - 2:48
Hope to run around 3:55 and 8:30
workouts indicate much faster than 8:30. The 8x1k workout is especially strong. i would agree with 8:15-8:20
why don't you hope to PR?
those are some pretty tough workouts for november. are you planning on running outdoor?
i say, run 8:30 pace and try to kick off of it in your race from 300 out.
|jerod hasse's floor burns|
the 1K workout is the most telling...I think it says you are in 14:30-14:40 5K shape. that would mean sub-8:30 should be very doable. if you race well i'd say you'll run 8:20.
That 1k workout paired with the 300's suggests some great specific fitness. If those were done during a typical training week I would guess sub 8:15 and a really nice 5k PR if you can step up to that distance
The pr was ran outdoors.
The race is at a 200m indoor track.
So i thought it would we a little slower.
Too answer the other questions.
I am going to run outdoors, but not until the beginning of track season. That will be in March, April.
These workouts where done to get in shape for the indoor races.
I also ran a 15:08 5k XC two weeks ago.
Today did a long workout of 2:05 hours total.
6 miles progression run:
5:38 - 5:29 - 5:23 - 5:09 - 5:03 - 4:59
45 min strength circuit in the gym ( box-jumps, squats, lunges )
and 2*3k on the roads with 2 min rest
9:36 - 9:35
you are a beast. get off this blog and keep doing well. good luck!
You're putting in some good work, man. Just make sure you're recovering between your workouts. Get out there and set some PRs.
your 3/5k were poor relative to distances either side ( i'd imagine poorly paced races )
your prelim lines of fit for outdoors last year were
52.75 / 1'55.0 ->
53.0 / 1'55.0 ->
try infinite variants here
Do you guys also have some tips to train and recover even better.
At the moment my training is like this:
10 miles ( 6:00/mile ) + 8*100 m strides
Short fast intervals
20*400 ( 70 ) or 2*15*200 ( 30 - 32 ) rest 45 sec
45 - 60 min ( 6:00/mile )
strength training 60 min
Long intervals at 5 - 10k pace. short recovery
8*1000 - 6*mile or 4*2000
30 - 45 min run ( 5:30 ) + 45 min strength
when thursday is easy: something like
15*300 ( 51 > 48 ) 45 sec rest or long stuff 2*2000 ( 6:20 )
3 min rest
6 mile recovery run ( 7:00 - 7:30/mile )
Sun: group ( example of two weeks ago )
2 hour training is the hills.
15 min warming up.
2*5* hill sprint up a 100m hill at 10%
10 min at ( 5:00 mile intensity )
5*lap done back to back
hard uphill 200m 8%
Sprint 100m 5%
300 m jog back down hill to recovery
10 min at ( 5:00 mile intensity
15 min cooldown
the group i train with 10 - 15 members each training.
You have to run 2:00 ( 800 ) 4:10 ( 1500 )
8:45 ( 3000 ) or 15:00 ( 5k to enter )
It's a group under gudiance off Bram Wassenaar
Out of the Netherlands.
Ran Four hard workouts in the last two weeks. to prepare for the indoor meet this weekend. So 4 days away!
Will run a 800 on Friday and a 1500 on sunday
6*1000 2:50 av ( 400m in 2:00 )
4*3*400 ( 65 - 63 - 61 - 59 ) Rest 60 sec and 3 min between series.
1500 + 4*300 + 1000 + 4*200 ( 4:28 - 41.4 - 42.1 - 41.8 - 41.5 - 2:47 - 27.6 - 26.8 - 26.2 - 25.9.
Rest 3 min after each serie
1 min between 300 and 200m repeats.
4*1000 ( 4 min )
2:48 - 2:44 - 2:38 - 2:34. Really struggeling on the last repeat.
Also today the last test to see how the shape was.
800 - 600 - 400 - 300. ( rest 4 min )
2:00:8 - 1:26:7 - 55.9 - 39.2
I am feeling strong and ready to run some big PR's
Have had a fewa solid months off training averaging around 60 - 70 miles a week.
7:58 came to mind before I opened the thread. I'll stick with it.
You can definitely break 8:15
my suggestion is to just scaffold into it, buddy. we all know you're stronger than 8:30, but just run 8:30 pace for 2200 meters. Go 2:05 your last 800 and you're at 8:19. You ran well within yourself and will have a lot of confidence for getting after 8:10.
what are the expected race conditions to be like? what is the first 400-800 going to be in ya think?
|bad as naomi russell|
if your looking to recover better, i'd make sure you are taking your easy days VERY EASY, especially with all the quality work you are doing. for instance, why run at 6:00/mile pace on Wed. after 2 pretty hard days on Mon. and Tues.? i would think that would be a day to back the pace off to 7:30+ for an easy 5-6 miles like you do on Saturday. if you want to add more "6:00/mile pace" volume, I would do it on a workout day, not a recovery day (personally I love getting out for a fast 5-6 miles in the evenings on the days I do a morning workout, especially if I can get 10-12 hours of recovery between the sessions). "hard days -> fast & high volume (including doubles), easy days -> slow & low volume"
just my opinion. it's pretty obvious you & your coach know what you are doing & are really rockin it with your group right now - let us know how these first races go!
I have had my coach read the comments on letsrun.
he, agreed with you, he said that he wanted me to do a lot off fast paced running.
After discussing, he changed a few things in the schedule.
beginning two weeks from now, he changed this:
Mon: 5 miles 7:00 - 7:30 Because of a race on sunday.
the rest he changed was
from 10 miles 6:00
Am: 1.5 mile warm 6 miles 5:45 - 5:50 + 1 mile cooldown
PM: 1.5 mile warm up + 4 miles 5:30 + 1.5 mile cooldown + 8*100 stride
from: 45 - 60 min 6:00
Or 10 miles 6:45 - 7:00
AM: 6 miles 6:30 - 6:45
PM: 5 miles 6:45 - 7:00
This was my coach's answer, hope you like it.