Planning to race a 5k in 12 weeks and this is My plan
Mon- easy 4 mile + easy 8 mile
Tue- Short reps E.g 20 x 400m / 12 x 600m @5k pace
Wed- easy 4 mile + easy 10 mile
Thur- 5 mile tempo @5:20-5:40/mile
Fri- easy 6 mile
Sat- Long reps E.g 8 x 1km (60 sec rest)
Sun- 15 mile long run
Thoughts?
5kmiler wrote:
Planning to race a 5k in 12 weeks and this is My plan
Mon- easy 4 mile + easy 8 mile
Tue- Short reps E.g 20 x 400m / 12 x 600m @5k pace
Wed- easy 4 mile + easy 10 mile
Thur- 5 mile tempo @5:20-5:40/mile
Fri- easy 6 mile
Sat- Long reps E.g 8 x 1km (60 sec rest)
Sun- 15 mile long run
Thoughts?
Sounds way too hard, especially this far out from your goal race. You might burn yourself out before you reach your goal race. Right now you should be doing at most one workout (maybe repeats at tempo or "cv" pace) and one moderate effort (maybe 8 miles at ~6:00 or a toned down fartlek) each week.
The mileage seems great, and the long run seems about right. Tempo run seems strong.
I am not convinced that you need three workouts per week though.
As to the work at 5K pace, why would you not go with more conventional longer duration intervals lasting 3 to 5 minutes? There's pretty good evidence out there that these are the most effective lengths of intervals if you want to improve your VO2Max.
At what pace will you he running the 1000s?
Do you intend to run the same workouts (or minor variations thereof) each week?I think you'd be better off periodizing.
In the first 3 to 4 weeks, do shorter reps at closer to mile pace instead of the short to medium wraps at 5K pace. For the next six weeks, do the 3 to 5 minute intervals at 5K paid. The last 2 to 3 weeks, you can do either some shorter faster wraps, or, preferably, some workouts that will matter what you do on race day. This would take place of the 400-600s at 5k pace.
The third workout can likely go away altogether. If you keep it, you can focus on hill sprints or modest amounts of additional work at mile pace.
5kmiler wrote:
Planning to race a 5k in 12 weeks and this is My plan
Mon- easy 4 mile + easy 8 mile
Tue- Short reps E.g 20 x 400m / 12 x 600m @5k pace
Wed- easy 4 mile + easy 10 mile
Thur- 5 mile tempo @5:20-5:40/mile
Fri- easy 6 mile
Sat- Long reps E.g 8 x 1km (60 sec rest)
Sun- 15 mile long run
Thoughts?
You could scrap the tuesday workout, run your tempo on tuesday and your longer reps on thursday, then run your long run as a progression run or at a steady effort early on, then after a few weeks you could cut out the higher intensity during the long run and focus more on pace work during the week.
Just a really general suggestion as I don't have much time to write anything specific out right now.
too much quality in there. maybe make the tempo run easier...when I ran sub-15:30 my best tempo was around 6mi at 5:30 pace with some rolling hills. but those left me pretty tired and they may have been slightly too hard. Nowadays I'd tone the tempos down, maybe keeping it at 5:35-5:40 pace and breaking them up into cruise intervals, unless I had training partners to run with.
20x400 is lovely but that's boring as heck. do it as a fartlek instead, or at least do it on a turf field (at 5k effort, not pace) to reduce the stress.
and yeah...two workouts per week should be plenty. just alternate between the types of workouts you mentioned and you'll be solid.
5kmiler wrote:
Planning to race a 5k in 12 weeks and this is My plan
Mon- easy 4 mile + easy 8 mile
Tue- Short reps E.g 20 x 400m / 12 x 600m @5k pace
Wed- easy 4 mile + easy 10 mile
Thur- 5 mile tempo @5:20-5:40/mile
Fri- easy 6 mile
Sat- Long reps E.g 8 x 1km (60 sec rest)
Sun- 15 mile long run
Thoughts?
Well……….. Looks quite good, but I would have changed it to this:
M 4 mile + 8 mile
T 20 X 400M / 12 X 600M @ 5 k pace
W 4 mile + 8 mile
T LT- pace intervals 800m-2000m total of 6-8 miles at 5:25 mile pace
F 6 miles
Sa 10 miles
Su RESTDAY
Recently I coached an Irish master runner age 43 from 16:30 down to 15: 37 ! , in just 2 months coaching, with the same kind of program .
Good luck!
- Magic Future -
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Smoove- I planned on originally doing the shorter reps at 3-5k pace before moving to the longer reps at 5k pace like 6 x 1km @5k pace
At the start the longer workouts would be roughly 10k pace cutting down at the end
5kmiler wrote:
Smoove- I planned on originally doing the shorter reps at 3-5k pace before moving to the longer reps at 5k pace like 6 x 1km @5k pace
At the start the longer workouts would be roughly 10k pace cutting down at the end
It`s quite hard to run alone longer maxVO2 -intervals than 800m , and even running with others it`s not so easy.
My experience tells that you are planning correct length of your maxVO2 intervals. The so called maxVO2 intervals
are not mainly there to raise your maxVO2. They are mainly there to make the heart grow stronger and more efficient and the total cardiovascular system at 5 k race pace get more and more energy efficient at that pace.
In Kenya ,where I coach many good runners , it`s most common to run maxVO2 -pace at 400m and 600m . When longer than 1000m they run the intervals more at LT-pace.
- The Wizard -