I'm base training and I do 1-2 workouts per week plus a long run and mileage. I run about 45 mpw and I believe I'm in about 17:10 shape for 5k. Can someone recommend some workouts for me? Also during base training should the workouts I do be mostly lactate threshold workouts or VO2 max workouts? Also one last question sorry what would paces be for 20min tempo run and 30min tempo run. Thank you very much.
tempo run 20 min in probally 5:5x or lower 30 min like 6 flat or maybe little more. Im in like 18:20 range rn, freshmen gonna try to break 17 too this year good luck brah. IM only running 40mpw wbu
I'm in 17 flat to 17:15 probably closer to 17 flat and I'm trying to break 16. It will be very hard but I think I can do it. Last year I ran 15mpw during summer and then 25 during xc and ran 17:12 so this year since I'm doing 45 in the summer I will probably do high 30s low 40s during the season and all the extra miles should get me to sub 16.
Run 3 x 1 mile at goal pace with 60 second rest- do that and you're ready
Why do I feel like this is not a good workout while I'm building a base? I don't need to know if I'm ready I will have plenty of chances to actually race once the season starts. There is no point in doing this type of workout in the summer. I might as well run a 5k all out.
I'm a post college guy. I ran a couple years in college. I still run and train quite a bite. The most important thing during base training is your long run and tempos. Save the vo2 and speed for mid season. You don't want to peak early. I would do at least one tempo every 3 weeks or so about 4 to 5 miles. And I would dude some kind of broken up tempo work every week. 5 to 6 1000's 45 sec rest at LT pace. Comfortably hard. You can mix it up do 12 400's with 30 to 40 sec rest at the same pace. This will help you the most during base and if you coach is smart he will start hard vo2 stuff and you will peak perfectly! Good luck!
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