Looking forward to see some examples of pre race weeks and workouts.
Looking forward to see some examples of pre race weeks and workouts.
Bump
20X400m with resting heartrate down to 120.
5x18
Raceweek wrote:
Looking forward to see some examples of pre race weeks and workouts.
You must be mistaking this for a site devoted to running. Alas, maybe at one time, but no more. For what it’s worth - I have a 5K in 10 Days and I was thinking of doing something like 10 X 400 today @ 5K pace, 6 X 400 @ 3K a week out, 4 X 4 5 Days out and maybe 2 X 4 with some 150s 3 Days out. Some strides on easy days and maybe a few short, steep hill sprints thrown in. Sharpening/neuromuscular type stuff. Lower the volume, maintain frequency, and slightly increase intensity.
My most recent pre-5k week. For context, I had been 65-75 miles per week for the previous 4ish weeks, usually with one faster workout, one tempo-type workout, one long run up to 14 and usually a second long-ish run of 10 or 11.
6 days out: 5 easy
5 days out: 10 easy/steady
4 days out: am 3 easy, pm 4 easy/steady
3 days out: 6x400 off 1:30 jog recovery, working down from 5k pace to ~15 sec per mile faster than 5k pace. 2.5 warmup, 1 cooldown
2 days out: 8 easy
1 day out: 3 easy with three light strides
day of: warm up - 1 mile easy, 3 min build to tempo, 3 mins easy, 4 light strides
Not saying this is 'right,' but you asked.
For 5k;
Sun 18 miles @ 6:30 pace
Mon am 8 @ 730 pace pm 8 mile progressive run finishing the last 3 to 4 miles around 5:30 pace plus 10 x 150m up hill at mile pace
Tues am 8 @ 730 pace pm 16 x 300m with a hundred meter jog
Wen same as Monday
Thurs am 8 pm 12 miles over a hilly course average pace 615 than I do 16 x 200m up a grassy hill average rep at 30 second
Fri same as Monday
Saturday am race day I'll jog for about 30 min do some dynamic stretching and strides than ill run the 5k to finish first than I cool down with 30 min jog pm I jog about 8 miles
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion