1 mile warm-up: 8-minute pace
4 x 800: approx. 6-minute pace (for now)
5K cool-down: 8-minute pace
3:40 marathoner, 19:50 5Ker, late 30s. Shooting for sub-3 and sub-18, eventually.
1 mile warm-up: 8-minute pace
4 x 800: approx. 6-minute pace (for now)
5K cool-down: 8-minute pace
3:40 marathoner, 19:50 5Ker, late 30s. Shooting for sub-3 and sub-18, eventually.
Great Workout. I see that you are aiming to go sub 18. I hear when working on speed it is great to do a workout that is not only less volume than your target race distance, but also slower than goal pace. With this workout you should be around the Jack Daniels 72 Vdot, which is somewhere in the mid 14s
Speed Xprt wrote:
Great Workout. I see that you are aiming to go sub 18. I hear when working on speed it is great to do a workout that is not only less volume than your target race distance, but also slower than goal pace. With this workout you should be around the Jack Daniels 72 Vdot, which is somewhere in the mid 14s
I meant the concept. Obviously I don't have the speed yet.
Get a structured plan, eg Daniels or Faster Road Running by Pfitz.
Need for Speed wrote:
1 mile warm-up: 8-minute pace
4 x 800: approx. 6-minute pace (for now)
5K cool-down: 8-minute pace
3:40 marathoner, 19:50 5Ker, late 30s. Shooting for sub-3 and sub-18, eventually.
you suck
If it were me, I'd split the warm-up and cool down a bit differently: 1.5-2 up, 2-3 down. I do like the extra stimulus that comes with running several easy miles after the workout.
If you haven't done a lot of intervals before, 4 x 800 is a good place to start. I'd start off with a pace closer to your current 5K pace (so run 3:10 for the first 800), and let the pace drift towards 3:00 if you're feeling good.
How much rest? If it were me, I'd slow jog 1 lap because it would be convenient and around the right amount of time (2:30-3:00).
So around 2 miles of quality volume and around 7 miles total for the day. That's a pretty reasonable workout. If it's too easy, you can increase the volume next time, or on your next training cycle.
I wouldn't worry about the pace for your warm-up or cool-down, just keep it relaxed and easy.
Also, given you're a 19:50 5Ker, a 6 minute pace is probably approaching too fast for you intervals. Run them at a speed that matches you're current ability, not where you want to be. I would target somewhere around 6:15-6:20 pace and adjust as you get faster.
colder and wiser wrote:
If it were me, I'd split the warm-up and cool down a bit differently: 1.5-2 up, 2-3 down. I do like the extra stimulus that comes with running several easy miles after the workout.
If you haven't done a lot of intervals before, 4 x 800 is a good place to start. I'd start off with a pace closer to your current 5K pace (so run 3:10 for the first 800), and let the pace drift towards 3:00 if you're feeling good.
How much rest? If it were me, I'd slow jog 1 lap because it would be convenient and around the right amount of time (2:30-3:00).
So around 2 miles of quality volume and around 7 miles total for the day. That's a pretty reasonable workout. If it's too easy, you can increase the volume next time, or on your next training cycle.
I agree with this guy. Ignore the poster who implied that you should be running vo2max intervals at a distant goal pace.
The one thing that I don't like about this workout (assuming your rest is as suggested above, which it should be) is the relatively low volume of work. I would think that you are running enough mileage such that you should be doing 6 intervals instead of 4.