The SINGLE BEST WORKOUT for 5k/10k guys

I forgot to stress the importance of hitting the splits for each 200. Much like a tempo run, if the pace is off, too fast or too slow, you lose the benefit of the workout.

Makes sense, don't know if I would trust HS runners with this workout, but NCAA guys/more mature runners could handle it.

No offense, but it is remarkably similar to this:

https://www.mcmillanrunning.com/articlePages/article/39

Sorry this is terrible. The best bang for your buck is going to be fast continuos runs from 4-9 miles.

Am I missing something? The link you posted does not show a workout similar to mine.

no no sorry wrote:

Sorry this is terrible. The best bang for your buck is going to be fast continuos runs from 4-9 miles.

Why is it "terrible"?

nothing new here? wrote:

No offense, but it is remarkably similar to this:

https://www.mcmillanrunning.com/articlePages/article/39

You're going to have to point me to the specific workout that resembles mine. I see that I use some of the same lingo ("cruise intervals") and length of repetitions as Greg, but the workout itself is nothing like anything on his website.

no no sorry wrote:

Sorry this is terrible. The best bang for your buck is going to be fast continuos runs from 4-9 miles.

I agree 4-9 mile continuous tempos are great, but my workout can be alternated or used in conjunction with them to get different stimulus.

These type of workouts are the problem with western running. You are trying way to hard, and over complicating things. Fact of the matter is the Africans can do our marathoners stupid complicated snazzy repeat workouts as a contious run with out rest breaks. I see on Flotrack Nick Arcinagas???sp? Mile cut down workout and think "the fact that you can't go out and run 15 miles at that pace is why you can't run under 2:10!"

Fast contious running, not tempos.... Tempos are too f**^#%ckin slow!

Westerners want to be"smart" and "creative" with their workouts when in reality they just need to learn to run long and fast. Not worry about hitting a calculated pace! Based on this and that scientific parameter... Listen, run fast, run long... Next time run faster or run longer. Once you can break your PR's doing just that, then throw in race specific workouts! And do long reps you P*^%#ssy!

These type of workouts are the problem with western running. You are trying way to hard, and over complicating things. Fact of the matter is the Africans can do our marathoners stupid complicated snazzy repeat workouts as a contious run with out rest breaks. I see on Flotrack Nick Arcinagas???sp? Mile cut down workout and think "the fact that you can't go out and run 15 miles at that pace is why you can't run under 2:10!"

Fast contious running, not tempos.... Tempos are too f**^#%ckin slow!

Westerners want to be"smart" and "creative" with their workouts when in reality they just need to learn to run long and fast. Not worry about hitting a calculated pace! Based on this and that scientific parameter... Listen, run fast, run long... Next time run faster or run longer. Once you can break your PR's doing just that, then throw in race specific workouts! And do long reps you P*^%#ssy!

What do you mean tempos are too slow? By definition, tempo runs are fast and continous...ranging from 4 miles at LT to as long as you want near the aerobic threshold. I don't get what you're trying to say.Go out and try to run a PR every day at 15 miles?

So a 14:00-flat guy would run ...

4-6 x 1600 at 4:16 and ...

2-3 x 3200 at 8:32?

Seems pretty chill.

Have you thought this through, or are you just stupid? A 14:00 runner could not even run 3200m once in 8:32, much less 2-3 X with short rest.

You have just "discovered" LT-intervals run at 10k pace with short rests. You have the pace wrong though. These have been around as long as intervals. Lopes and Mamede (second fastest all-time in the 10k and 4th fastest all-time in the 5k at several different points in time) were doing 6-10 X 1000, 4-6 X 1500, 4 X 2k, 3 X 3k at WR pace their whole lives. This was 40 years ago.

You have not discovered anything.

What are you saying??? It's 5 minute pace not 4:16 pace.

You either possess zero computational skills or are illiterate or both. Go back and read my original post dummy.

14-flat wrote:

So a 14:00-flat guy would run ...

4-6 x 1600 at 4:16 and ...

2-3 x 3200 at 8:32?

Seems pretty chill.

Have you thought this through, or are you just stupid? A 14:00 runner could not even run 3200m once in 8:32, much less 2-3 X with short rest.

You have just "discovered" LT-intervals run at 10k pace with short rests. You have the pace wrong though. These have been around as long as intervals. Lopes and Mamede (second fastest all-time in the 10k and 4th fastest all-time in the 5k at several different points in time) were doing 6-10 X 1000, 4-6 X 1500, 4 X 2k, 3 X 3k at WR pace their whole lives. This was 40 years ago.

You have not discovered anything.

Firstly, it's not that complicated. Secondly, you don't think the Kenyans do fartlek based workouts? You clearly know very little about East African training methods or what a tempo run is. Shut up doofus.

Dude africans do fartlek workouts almost every Thursday or Friday

So if I am understanding you correctly, you took Bowerman's 30/40 workout, but you added 2-8 45-60 sec breaks?

14:00 5K = 67.2/400

Add 1-2 seconds per 400 to account for less environmental/nervous energy than is available during a race.

Therefore 14:00 5K race fitness = 69 per 400 in training.

Break it up into 10-20% of the race distance per interval and do 1.5 - 2.5x the overall race distance with short recoveries, like a 100m jog.

Therefore anything between 15 x 500 in 1:26 up to 12 x 1000 in 2:52-53 depending on what one can handle. It's much more specific.

There is no single workout that will magically transform your running. Improvement is due to a consistent body of work.