3x2 mile

Yes.

Sounds extremely difficult. I think 6xmile at 8k pace would be better

I plan on running the workout at the same pace of my 8km p.r. which i ran about a month ago

Nasty_Nadz wrote:

I plan on running the workout at the same pace of my 8km p.r. which i ran about a month ago

Sounds way too hard. That will leave you nice and burned for your next race.

As mentioned, maybe as miles, that would be good. Personally my biggest success at 8k came after doing that workout, but at 10 mile race pace, not 5 mile. And again after 5xmile with 3 minutes rest @ 8k pace. Your version sounds like a good way to run yourself into the ground.

bigtool05 wrote:

Sounds extremely difficult. I think 6xmile at 8k pace would be better

Yeah, mentally, it might make it easier if you back it off to a 3k (instead of 2 mile). If it helps any, before a big 10k pr, I did this exact same workout (3x3k @ pace with 3:00 rest).

what if i started the workout at around threshold pace for the first 2 mile,then 10k pace for the second 2 mile, and 8km race pace for the last 2-mile

I like this is idea. It is a good revision. I just love progression runs.

Nasty_Nadz wrote:

what if i started the workout at around threshold pace for the first 2 mile,then 10k pace for the second 2 mile, and 8km race pace for the last 2-mile

That would probably work great. No matter how hard you run it, you're not going to be burned for your next race. 2 weeks is plenty to recover.

maxpower wrote:

That would probably work great. No matter how hard you run it, you're not going to be burned for your next race. 2 weeks is plenty to recover.

If it takes you 2 weeks to recover from a workout then you are doing something very very wrong.

do u think it's too hard?

Nasty_Nadz wrote:

what if i started the workout at around threshold pace for the first 2 mile,then 10k pace for the second 2 mile, and 8km race pace for the last 2-mile

how does the 3 minute rest compare to your typical rest for long intervals (1.5-2.5 miles, I guess) at 8k-12k pace? Reason I am asking is that I thought training theory (or at least a training theory) says to prioritize intensity over shortening the rest in the final phase before the race.

in late july-mid august i did three threshold workouts at around tempo/threshold pace

5 x mile w/ 1 minute rest

5 x 2k w/ 90 seconds rest

3 x 2 miles w/ 2 minutes rest

starting in mid september, i've done three workouts where i've started at threshold pace and cut down to 8k effort.

10 x 1k w/ 45 seconds rest

6 x mile w/ 1 minute rest

5 x 2k w/ 90 seconds rest

the july-august summer workouts were pretty easy. i felt like i could do about 10 miles of running at those paces.

the workouts starting in the fall were a bit tougher because i wanted to get used to running at race pace. we only raced 4 times this season, allowing us to get after the cut-down workouts

I did that as an indicator for a 12k. I was focusing in pacing and ran 11 min/3200. I was able to run around 5:36 pace in the race. Not sure if that will help you but that's my story.

how'd u feel during the workout?

Is this the same Nasty Nadz that runs at Queens College? I heard you are cut from a different cloth and have a higher pain tolerance than the average man. Congrats on Athlete of the Week at Queens.

Anybody who is talking about how long it will take you to recover from this workout, particularly before you provided some info on your recent training, does not have enough information about you to make a meaningful comment.

Not all of your workouts should take the same amount of time to recover. Sometimes you do want to do a workout where you plan to run hard ~10 days out from an important race and then only do light training / light workouts until the race.

There is very little magic in individual workouts. The important work of a coach is making sure the progression from workout to workout makes sense and is in line with what you've done in the past.

I have done this exact workout (and much harder with athletes who needed harder; for instance 4x3k@10k goal, which proceeded a lifetime best, OT qualifier race in the 10k) and it can work great when it's appropriate, meaning, not a huge jump from the last workout you were successful with. 5x2k to 3x2mile is a big jump, but reasonable if 5x2k went well and didn't crush you. If you think the longer reps are going to really help you, but 6xmile @8k would still be really tough, then maybe other posters are right to ease off the pace. Or do something like 3xmile, 1x2mile, 1xmile. Just be careful of advice without context. The context is way more important.

Good luck.

^^

Very informative Coach, thank you!

It doesn't matter how hard the workout is. You have a much higher pain tolerance than the average man.

yup, it's me haha