So if I am a 16 : 30 5k runner should I start off with something like 4x 3/4s at 4:10 to 4:15 with 1minute recovery?Its kinda like a threshold run.
So if I am a 16 : 30 5k runner should I start off with something like 4x 3/4s at 4:10 to 4:15 with 1minute recovery?Its kinda like a threshold run.
You should do exactly as Walker does, 5x300 in 56, no faster.
Threshold man wrote:
So if I am a 16 : 30 5k runner should I start off with something like 4x 3/4s at 4:10 to 4:15 with 1minute recovery?Its kinda like a threshold run.
5 minute pace for Walker was slower than his HM pace. So you'd want to start with 1200m repeats around 4:36. The idea is that these are moderate strength workouts that you can start working in while still doing high base mileage.
Also, read this thread, in which someone who trained with Walker describes their training.
http://www.letsrun.com/forum/flat_read.php?thread=326710&page=3