What to do before a mile TT

Training Advice/Discussion 1500

6 years ago 04/25/2017 7:04pm EDT

I am running a mile TT on Friday hoping to break 5:00 and I want to know what you guys would do to prepare during the next two days. I have been working with 40 mpw and here is what I did on Monday and today:

M: 2 mi @ 5k pace (6:00), 1 mi @ 5:40, 4x200 w/200 jog working down from 34 to 30

T: 8 miles easy

Here is what I plan to do for the next two days:

W: 2 sets of 600, 600, 400 at mile pace with 1:30 between reps

T: Easy run with a few 200 strides at mile pace

Is my Wednesday workout too hard if I am going to run a TT on Friday? btw I have run 5:07 by myself during a workout a few weeks ago and it felt pretty manageable so I think 5:00 is within reach for me.

6 years ago 04/25/2017 7:41pm EDT

re: galen rupp look like an elf

I assume you are "peaking" for this event?

Wed: 3x3x400 at 5k pace, 100m jog between 400s, 2 min rest between sets. Followed by 6x 100m strides (fast but relaxed).

Thurs: 25 min run + strides.

6 years ago 04/25/2017 7:42pm EDT

re: galen rupp look like an elf

Wednesday's workout is definitely a bit much. I'd recommend a mini-threshold run, like say 2 miles warmup, 3 miles at tempo pace + 10s, then 2 miles cooldown. Get in a solid 7 miles, followed by 3 x 200 cutting down from 5K to mile to 800 w/ 90s rest in between or a 200 jog.

Friday, just do 30-35 mins easy with 6 strides. 200s aren't as necessary unless you're breaking in spikes.

6 years ago 04/25/2017 7:42pm EDT

re: skrubbityskrubscrub

*I meant Thursday you should do the easy run.

6 years ago 04/25/2017 7:43pm EDT

re: galen rupp look like an elf

In response to your question: yes your Wed workout seems a little hard, and you won't get any benefit from it by Friday. Wed should just be a "maintenance" workout.

6 years ago 04/25/2017 8:22pm EDT

re: asdfa

thanks for the advice everyone I will not do the workout I planned and instead do something easier so that I can be rested and ready for Friday

6 years ago 04/25/2017 8:56pm EDT

re: galen rupp look like an elf

Harvard Community College, Mack's Creek MO

6 years ago 04/28/2017 5:05pm EDT

re: galen rupp look like an elf

Thanks for the help everyone. I did that 3x3x400 workout on Wednesday with each set at 87,86,75 and it did not feel great. Yesterday was a super easy 4 mile run with 4x100 strides at a comfortable pace. Today I negative split the mile and ended up running 4:57 which is a pr

6 years ago 04/28/2017 6:11pm EDT

re: galen rupp look like an elf

TT is not a race train through you need it

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What to do before a mile TT

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