I have a 5K race this sunday, I was planning doing my last speed w/o today, to get ready for sunday.
Any w/o you would recommend? Thanks in advance!
I have a 5K race this sunday, I was planning doing my last speed w/o today, to get ready for sunday.
Any w/o you would recommend? Thanks in advance!
I like 1600-1200-800-400 starting at 5k goal pace and getting faster each interval with 5:00 rest so basically almost full recovery. Another i do is 4x(800(1:00)-400)(5:00) with the 800s at 5k pace and the 400s mile pace or faster. I usually have my athletes do the first workout the week before and the second workout the week of. Another one i like is 1600-200-1200-200-800-200-400-200 with 5:00 rest after the 200s and a minute between the longer interval and the 200.
12x400 @ 5k pace. /thread
citius5000 wrote:
I like 1600-1200-800-400 starting at 5k goal pace and getting faster each interval with 5:00 rest so basically almost full recovery. Another i do is 4x(800(1:00)-400)(5:00) with the 800s at 5k pace and the 400s mile pace or faster. I usually have my athletes do the first workout the week before and the second workout the week of. Another one i like is 1600-200-1200-200-800-200-400-200 with 5:00 rest after the 200s and a minute between the longer interval and the 200.
In the [1600-1200-800-400] would the 400 end up being all out? Thanks
citius5000 wrote:
I like 1600-1200-800-400 starting at 5k goal pace and getting faster each interval with 5:00 rest so basically almost full recovery. Another i do is 4x(800(1:00)-400)(5:00) with the 800s at 5k pace and the 400s mile pace or faster. I usually have my athletes do the first workout the week before and the second workout the week of. Another one i like is 1600-200-1200-200-800-200-400-200 with 5:00 rest after the 200s and a minute between the longer interval and the 200.
In the [1600-1200-800-400] would the 400 end up being all out? Thanks
br0ski wrote:
12x400 @ 5k pace. /thread
What would be recovery between each 400?
Everyone is telling you workouts that are too taxing for the last workout you do before a big race. The last workout should be light and just something to get the legs turning over. You're not trying to gain fitness in the last workout.
3 miles of 200m hard/200m easy fartlek.
Yes. I usually say have a kid who's race pace is 5:10/mi for 5k. I'll ask them to run the 1600 at that pace then run the 1200 at 5:00/mi pace and then the 800 at 4:50/mi pace and then allout/race the 400 at the end.
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