Saturday: 5k Race
Sunday: Easy or Off
Monday: 2 Mile Time Trial followed by 2x1 mile @ 5k pace
Tuesday: 20x200 with descending rest at mile race effort (60-45-30-15s rest every 5)
Saturday: 5k Race
Sunday: Easy or Off
Monday: 2 Mile Time Trial followed by 2x1 mile @ 5k pace
Tuesday: 20x200 with descending rest at mile race effort (60-45-30-15s rest every 5)
Mileage is too low.
Mileage is too low wrote:
Mileage is too low.
You don't need to worry because us runners can still keep up our mileage when we warm up and cool down (forgot to include warmup and cooldown but I did that before and after each workout run).
Regardless of your warm up and cool down, you need to run more easy miles. Three workouts in four days is asking for injusry or burnout. Scratch one of them and do a longer easy run instead.
That's 3 very high quality sessions in the span of 4 days. Why the hell would you choose to do that? Don't bother with the Monday workout at all. Why do you need a 2 mile time trial when you've just raced a 5K? Tuesday's workout seems fine, but maybe start out closer to 3K pace and also make the pace a bit faster. If you do all 20 at mile pace you might be busting a gut at the end. It seems like a great sharpener but also seems to have potential to run you into the ground.
SWAZ wrote:
Regardless of your warm up and cool down, you need to run more easy miles. Three workouts in four days is asking for injusry or burnout. Scratch one of them and do a longer easy run instead.
No need to fear, the warmup and cool down is easy mileage.
Shade77 wrote:
but maybe start out closer to 3K pace and also make the pace a bit faster.
I meant progressively get faster that was a very contradicting statement.
AL xcrunnner wrote:
Saturday: 5k Race
Sunday: Easy or Off
Monday: 2 Mile Time Trial followed by 2x1 mile @ 5k pace
Tuesday: 20x200 with descending rest at mile race effort (60-45-30-15s rest every 5)
5K on Saturday, day off Sunday, and then race again on Monday makes no sense. I cannot imagine it went super well, nor do I understand its purpose as you just raced.
I would have put a long run on Monday personally, and a longer workout Tuesday. 20x200 is only 2.5 miles of work, and I assume at a pretty quick past. Not a really bad workout, it's decent, but seems like a better choice if you were training for the mile. Something like 4 or 5xMile @ 5K pace with 4 or 6x200 @ mile pace at the end would be my humble recommendation.
I'm a big ran of resting up, hitting it hard, and then resting up again until next time. Back to back workouts is never a good idea in my book.
Shade77 wrote:
That's 3 very high quality sessions in the span of 4 days. Why the hell would you choose to do that? Don't bother with the Monday workout at all. Why do you need a 2 mile time trial when you've just raced a 5K? Tuesday's workout seems fine, but maybe start out closer to 3K pace and also make the pace a bit faster. If you do all 20 at mile pace you might be busting a gut at the end. It seems like a great sharpener but also seems to have potential to run you into the ground.
There are two types of people: champions and losers. The strong-minded champions will battle through this tough training. The losers won't push the workouts hard because they don't trust the process.
Everyone is doing what you asked them to, critiquing the series of workouts, so there's no reason to respond with this sort of reply. Let me know how you do in a few weeks when you're burnt out from your "champion" training and all you want is some easy mileage.
-1/10 Terrible training plan
Way too stubborn. One for still getting replies.
I'm looking for good replies. None of which are on this forum.
AL xcrunner wrote:
Shade77 wrote:
That's 3 very high quality sessions in the span of 4 days. Why the hell would you choose to do that? Don't bother with the Monday workout at all. Why do you need a 2 mile time trial when you've just raced a 5K? Tuesday's workout seems fine, but maybe start out closer to 3K pace and also make the pace a bit faster. If you do all 20 at mile pace you might be busting a gut at the end. It seems like a great sharpener but also seems to have potential to run you into the ground.
There are two types of people: champions and losers. The strong-minded champions will battle through this tough training. The losers won't push the workouts hard because they don't trust the process.
Have fun on JV kid.
The quality of those sessions really depends on whether you finished the week off with some real work, or just kept up with the passable-but-not-stellar efforts. Maybe if you closed with 20 x 400 at the exact right 5k paces and to 120 bpm walking recovery, 10 x 800 at the exact right threshold paces with 120 bpm walking recovery, and, of course 5 x 18m for your long run; well, then, maybe, just maybe this was a decent warm up for your week.
PalestineTnF wrote:
AL xcrunner wrote:
There are two types of people: champions and losers. The strong-minded champions will battle through this tough training. The losers won't push the workouts hard because they don't trust the process.
Have fun on JV kid.
Varsity and JV do the same workouts on this program dummy.
Everyone's replies are right. Lots of great runners here; take their advice. If you like the workouts you have planned, space them out. Try this (I haven't altered your planned workouts other than adding the warmup/cooldown mileage):
Saturday: 5k Race w/3 miles warmup, 3 miles cooldown
Sunday: 5-6 miles recovery/easy
Monday: 7-8 miles easy
Tuesday: 2 Mile Time Trial followed by 2x1 mile @ 5k pace w/3 miles warmup, 3 miles cooldown
Wednesday: 5-6 miles recovery/easy
Thursday: 7-8 miles easy
Friday: 20x200 with descending rest at mile race effort (60-45-30-15s rest every 5) w/3 miles warmup, 3 miles cooldown
I'm a 16:10-16:15 5k runner, and this would be a decent 7 day period for me.
wow you're getting a lot of bites, congrats
I am not impressed with the responses.
Post your times and prove us wrong that the workouts helped. What'd you run for each of the workouts?
If you can't reply to this confidently you're a dumber sack o shite than Coach JS and Island
Otherwise, you're just an idiot who probably burnt out for your races