16:30 5K Summer Training

Build up to running a hour a day at a steady pace over rolling hills. And, add some 200m/400m reps @ 800m-3k pace ;once a week. And, once a week do some LT intervals once a week. Such as; 10 x 800m @ 10k pace or 5 x mile @ 10k pace.

Lydiard Cerutty wrote:

Build up to running a hour a day at a steady pace over rolling hills. And, add some 200m/400m reps @ 800m-3k pace ;once a week. And, once a week do some LT intervals once a week. Such as; 10 x 800m @ 10k pace or 5 x mile @ 10k pace.

Ok. Would 7:30 per mile be a good pace for steady days? Are you sure it would be a good idea to do workouts in the summer considering how long the xc season is?

Don't worry about the pace, just run within yourself and feel comfortable with the pace you pick. Don't do any workout that tires you or takes too much out of you. Stick to hills, tempos, and speed sessions. It's alright to do some longer intervals (3x3200, 2000s, 1600s, etc.) but they should always be comfortable.

mcvred wrote:

Don't worry about the pace, just run within yourself and feel comfortable with the pace you pick. Don't do any workout that tires you or takes too much out of you. Stick to hills, tempos, and speed sessions. It's alright to do some longer intervals (3x3200, 2000s, 1600s, etc.) but they should always be comfortable.

Got it. Would it be ok to do a few shorter, faster intervals to prepare for a 1600m race over the summer?

16:30 hopeful wrote:

Lydiard Cerutty wrote:

Build up to running a hour a day at a steady pace over rolling hills. And, add some 200m/400m reps @ 800m-3k pace ;once a week. And, once a week do some LT intervals once a week. Such as; 10 x 800m @ 10k pace or 5 x mile @ 10k pace.

Ok. Would 7:30 per mile be a good pace for steady days? Are you sure it would be a good idea to do workouts in the summer considering how long the xc season is?

I don't know. Run by feel. Some days I run at a six minute pace on my easy runs, other days I run at a eight minute pace. Just run by feel, it should be hard enough where as Lydiard would say you should be pleasantly tired at the end of your run. But not so hard were you can't run the next day. Remember, train, don't strain.

16:30 Hopeful wrote:

mcvred wrote:

Don't worry about the pace, just run within yourself and feel comfortable with the pace you pick. Don't do any workout that tires you or takes too much out of you. Stick to hills, tempos, and speed sessions. It's alright to do some longer intervals (3x3200, 2000s, 1600s, etc.) but they should always be comfortable.

Got it. Would it be ok to do a few shorter, faster intervals to prepare for a 1600m race over the summer?

A few times a week do some strides at the end of your easy runs. And, once a week do some 200m/400m reps. Look up Peter Snell interview where he says if he did it all over he would add some 400m reps during the base phase.

Lydiard Cerutty wrote:

16:30 Hopeful wrote:

Got it. Would it be ok to do a few shorter, faster intervals to prepare for a 1600m race over the summer?

A few times a week do some strides at the end of your easy runs. And, once a week do some 200m/400m reps. Look up Peter Snell interview where he says if he did it all over he would add some 400m reps during the base phase.

Are malmo's slower 20x200m actually helpful? or would it be better to do less reps but slightly faster?

I have found the 20x200 workout to be helpful as long as you do it at 5k pace and take a full recovery (for me that's about a 200m jog) I'm going into my freshman year of HS and have similar PRs to

you.

Your training looks fine....however switch up the 200s with some 400s and some 800s from time to time. So like 12 x 400m @ 5km pace or a little faster, say 1:15, with 1:15 (equal time rest). Do the 800s in 2:40 with 2:40 rest. Extend that tempo to 6 miles at the same pace. Don’t worry about cranking too many miles, 60mpw is sufficient. Make sure your easy days are pretty relaxed...don’t leave all your energy on the roads the day before your track workout. When I was running 16:00-16:30 my easy days were 6:30mile apce and I’d say they were run too fast most of the time. 7:00 would have left me feeling fresher for workouts.

And try to get in some 5km races this summer, and/or some 1500s and a 3km. Races are good for sharpening.

if you need help with summer training, email me here runonewithhumanity@gmail.com

onesockruns wrote:

if you need help with summer training, email me here

runonewithhumanity@gmail.com

How much are you charging for your services?