Or do the hard intervals take too long to absorb?
Or do the hard intervals take too long to absorb?
peaking for 5000m wrote:
Or do the hard intervals take too long to absorb?
Henry Rono could. I don't know about the rest of us.
hammered hank wrote:
peaking for 5000m wrote:Or do the hard intervals take too long to absorb?
Henry Rono could. I don't know about the rest of us.
Well, I'm no Henry Rono, that's for sure. I'll do them next week and taper back hard the week before. See what happens. Not a well planned peak race or training I admit... Sometimes you've got to run a 5km.
no real talent wrote:
hammered hank wrote:Henry Rono could. I don't know about the rest of us.
Well, I'm no Henry Rono, that's for sure. I'll do them next week and taper back hard the week before. See what happens. Not a well planned peak race or training I admit... Sometimes you've got to run a 5km.
Do 12 x 400m with 200m recovery at 5k pace. If that's not too hard, repeat the workout next workout day, aiming to start at 5k pace and work your way down to 3k pace (about 5 sec faster).
If you weren't a runner how much fitter do you think you could get in two weeks if you started? That's how much you can gain.
You can gain a lot of fitness in two weeks as long as you're pretty out of shape to start with.
Your best chance is to do a big, relevant session, then run easily for 2 days or so until you are recovered and supercompensated, then repeat. So with two weeks and a Saturday race, you might do Mon - Thu - Sun - Wed - Sat.
Train too hard too often and you won't improve so fast.
If you have a spare tire, diet hard for two weeks (but refuelling well after sessions) and try to drop a couple of pounds. If you'r skinny already, forget this.
Best bet is to get that time-travelling DeLorean and go back a few months and start training sooner.