The only caveat is that it must be of a continuous nature.
The only caveat is that it must be of a continuous nature.
Do a 5k marathon, bro.
5Kilo wrote:
The only caveat is that it must be of a continuous nature.
The quarters.
swimming
Try the infamous Oregon 30-40 workout, although you might need to adjust paces for your fitness level. Continuous alternating 200s in 30 secs/40 secs for 5k worth of work. Best I could manage was 40s/50s.
It’s the kind of workout that starts off okay, but rapidly gets tougher as it goes on. I think Rupp holds the Oregon record for most laps completed at 30/40.
It’s a helluva workout!
It depends, but in the base phase it could be something like the following. Run the first mile @ LT, the second around 10k pace and in the last mile increase the pace up to an intensity that leaves you feeling well trained, but not beaten-up. Finish the last ~200m by relaxed sprinting. There you go, you've worked all the gears between 3-6.
12x400!!! Recover to 120bpm. DUH
imarunr wrote:
Try the infamous Oregon 30-40 workout, although you might need to adjust paces for your fitness level. Continuous alternating 200s in 30 secs/40 secs for 5k worth of work. Best I could manage was 40s/50s.
It’s the kind of workout that starts off okay, but rapidly gets tougher as it goes on. I think Rupp holds the Oregon record for most laps completed at 30/40.
It’s a helluva workout!
Here is a article on that Rupp workout
http://blog.oregonlive.com/trackandfield/2008/10/more_on_rupps_workout.htmlhttp://www.letsrun.com/forum/flat_read.php?thread=30634685000 x 1m at 5k pace with 0s recovery.
50x100m 95% speed, 5 min rec
I'm a boon wrote:
50x100m 95% speed, 5 min rec
That's a 4 hour workout
Mix vo2max with lt the mixture depends on goal race distance. The longer the distance the more time at lt iow the shorter the race distance the longer the vo2max :
Example based upon current race shape of 5:38 for the mile and 19:17 for 5k(6:12 mile pace)
6:00 for Vo2max
6:37 for LT
2:1 ratio with Vo2Max sections of 2 minutes so we have
4 minutes at 6:37
2 minutes at 6:00
4 minutes at 6:37
2 minutes at 6:00
4 minutes at 6:37
2 minutes at 6:00
2 minutes at 6:37
==============
20 minutes
1:1 ratio with Vo2Max sections of 3 minutes so we have
3 minutes at 6:37
3 minutes at 6:00
3 minutes at 6:37
3 minutes at 6:00
3 minutes at 6:37
3 minutes at 6:00
2 minutes at 6:37
==============
20 minutes
ect.
You got some good answers already... basically you alternate 5k (o a bit faster) race pace or thereabout and you recover at anything between LT and marathon pace.
Some other example:
- Alternate 7/8x(400m 5k / 400m 5k+20")
- Aussie Quarters 8x(400m@5k + 200m@5k+40"/50"")
- Canova style alternations (start with 3/4x(400m 5k +1200m 5k+30"/40")... next time 3/4x(600m+1000m same pace)... till 3/4x(800+800)
....
5Kilo wrote:
The only caveat is that it must be of a continuous nature.
It depends on your ability but I sometimes do this, when I really can't take more than 30 minutes for my run:
5 minutes warm up
10 x 1 minute with 1 minute recovery (running)
0-3 minutes cool down.
Done on a hilly course it normally amounts to 5-5.3 km (the warm up is really slow)