Anybody know if this a good workout for 5k training?
Anybody know if this a good workout for 5k training?
It's a good workout... I used to it in college... alternate miles are another... great for 5k and 10k...
What sort of pace do you run them at relative to 5k pace?
These are the times I usually hit:
Hard: 5:10 (this is my current race pace)
Easy: 6:10
Medium: 5:40
Those were my mile splits -- sorry about that. These are my 800m splits:
Hard: 2:35 (current race pace is 5:08-510)
Easy: 2:50
Medium: 3:05
Bump
What is the rest interval for this workout and how many repeats to you do?
pjeqt wrote:
What is the rest interval for this workout and how many repeats to you do?
No rest. Its all continuous.
The 5th Guy wrote:
pjeqt wrote:What is the rest interval for this workout and how many repeats to you do?
No rest. Its all continuous.
Interesting session, I like it how many reps do you do?
When I do this workout, I do it for about 4-6 miles. When I train for the 10k, I'll go up to 6 continuous miles. So on "paper" it'll look like this:
(Warm-up), hard, easy, medium, hard, easy, medium, hard, easy, medium, hard, (cool down) ... total distance = 6 miles (without warm/cool down).
If I'm training for a 5k, I'll do it for about 3-4 miles:
(Warm-up), hard, easy, medium, hard, easy, medium, hard, (cool-down) ... total distance = 3.5 miles (without warm/cool-down).
For the 10k, alternate miles is better. I saw one of the first posters on this thread say they do it for it their training so I tried and it... Hard, easy, medium, hard, easy, medium (each is 1600, not 800).
The workout itself -- from what I have been reading -- is supposed to improve your strength and running economy, as well as making you more aware of pace judgment and allows you to bounce back after that "slow" or "bad" mile.
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