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Fatty R. Belt Buckle wrote:

I made this Summary Workshee for myself - using it for 15:30 5K (I am master) - The formatting will be messed up but could send you file if you wanted:


Introductive Period (3 weeks)
Easy to moderate pace including long runs

Event-specific work
1) short uphill sprints
2) technique
3) gym exercises
Fundamental Period (2 months)
Peak mileage
Long tempo-style work
Aeerobic conditioning provides backbone for race-specific training later

First increase "global volume", then later the speed

45-70 minutes 1.15 to 1.25 slower than RP
1.15 = 5:45
1.25 = 6:15

Not sure if do intervals - but if do first increase volume, then later the speed

Fundamental training is meant to support later race-specific work

Better to be more conservative when approachging aerobic threshold and crossing over does more harm than good

Special Period (2 months)
Devolop speed and endurance for event but never both at same time

Workouts from Fundamental Period not abandoned

3 Types of workouts

1) short, high speed repeats with long recovery at 105 - 110% of race pace (Builds speed for race-specific pace) 68.5 to 71.5 per 400 M

2) Long repeats totaling 92 - 95% of RP with short recovery 78.75 to 81 per 400
5:15 to 5:24 per mile
3) Continuous fast run at around 90% of race pace - Duration of 24 - 36 minutes @ about 5:33 pace
*Fast continuous run in special period is shorter and faster than long tempo-style workouts in fundamental period

First type builds up speed to be able to run at "specific" pace and latter two build endurance to hold "specific" pace for duration

***Focus on long, gradual progression towards race-pace training by building race-relevant edurance with long intervals and continuous fast runs and building
race-relevant speed with short repeats


Specific Period (2 months)
Workouts

1) 15 x 400m @ 104% RP, 45 seec recovery 72 per 400 M
2) 10 x 600m @ 102-104% RP, 1:30-2:00 recovery 72 to 73.5 per 400 M
3) 6 x 1000m @ 100-103% RP, 2-3 min recovery 72.75 to 75 per 400 M
4) 3 x 2000m @ 98-98% RP, 3-4 min recovery
5) 3000m at 98% RP + 2000m @ 98% RP + 1000m @ RP, 5-6 min recovery

Block workout

Morning: 4 x 1600m, 4:30 recovery - about 5K pace
Afternoon: 2 sets of 5 x 300m, 30 sec between repeats and 2:30 between sets - at 800 meter pace or faster

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