http://www.coolrunning.com/engine/2/2_4/139.shtml
i will be racing in late may.
i will be racing in late may.
Pretty basic, doesn't seem flexible. Too much track work, not enough fartleks or moderate efforts. Long runs are too short. Mileage is low
It could work, but so could other plans.
Could you help me tweek it a bit?
Should I add a tempo for 25 minutes in on a wednesday once every 2 weeks?
I just ran 16:00.1 at my local Turkey Trot, here is my 4-week build-up (reverse order). I do a lot of running on trails, so paces are bit slow, pretty hilly where I live.
Mo, 11/24/2014
Warm-up, 4 x 1.1M down/up hilly in 6:00, 6:23, 5:45, 6:24, rec. 3'
Tu, 11/25/2014
6 miles easy + 10 x 100m uphill
We, 11/26/2014
5 miles easy on Treadmill at 8.5mph / 1.5% incline in 35:00
Th, 11/27/2014
Warm-up, Turkey Trot 5K in 16:00.1
5:17, 5:11, 5:15, 4:13 (avg. 5:12/mi)
Fr, 11/28/2014
8 miles recovery in 56:53
Sa, 11/29/2014
Recovery - Right Hamstring
Su, 11/30/2014
Warm-up, 15K Trail Run in 1:07:58
Total
44 Miles
Mo, 11/17/2014
8 miles easy in 57:41
Tu, 11/18/2014
1 mile test up the neighborhood in 8:48
We, 11/19/2014
Rest
Th, 11/20/2014
Treatment
Fr, 11/21/2014
5 miles steady in 35:19
Sa, 11/22/2014
6 miles easy in 43:25 + 10 x 1' uphill, 2' recovery in 1:14:13
Su, 11/23/2014
13 miles trails in 1:33:15
Total
37 Miles
Mo, 11/10/2014
2 mile warm-up, 10 km tempo (broken-up) hilly in 35:33
* 2.1 mi at 5:43/mi (r. 40") + 1 min in 5:44 (r. 75") + .8 mi at 5:27/mi (r. 35") + 1.2 mi at 5:26/mi (r. 65") + 1 mi at 5:28
Tu, 11/11/2014
6 miles steady trails in 43:41
We, 11/12/2014
Warm-up, 2 x 2400m grass in 8:55, 8:53 (r. 3') + 2 x 800m in 2:29, 2:28 (r. 90")
Th, 11/13/2014
8 miles exploring trails in 54:46
Fr, 11/14/2014
5 miles easy in 35:03
Sa, 11/15/2014
Trail 10M in 1:06:53
Su, 11/16/2014
Rest
Total
45 Miles
Mo, 11/3/2014
8 miles with 7 miles moderate in 47:53 + 10 x 100m uphill in 56:12
Tu, 11/4/2014
10 mile trails in 1:09:31
We, 11/5/2014
Work - 1 mile easy
Th, 11/6/2014
5 miles busy in 33:43
Fr, 11/7/2014
8 miles with 7 miles moderate in 49:22 + 10 x 100m uphill in 57:07
Sa, 11/8/2014
11 miles easy trails in 1:21:14
Su, 11/9/2014
13 miles on trails in 1:40:06
Total
56 Miles
Thanks for the plan.
I will do some of these workouts to see what shape I am in,
Ventalin wrote:
Thanks for the plan.
I will do some of these workouts to see what shape I am in,
The training for a 16:00 5k is not different than what you did to run 17 or 18.
Ventalin wrote:
I will do some of these workouts to see what shape I am in,
That's definitely the wrong place to start.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
RENATO can you talk about the preparation of Emile Cairess 2:06