Where Your Dreams Become Reality
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Subject: RE: Training Phases (As in Daniel's RF)
I've always had trouble figuring out good workouts for those last 3 weeks. A standard one is 5 x 1000 at goal pace with 2-3 minute rest. Maybe you can do something faster like 3 x 1000 at around 2 mile race pace with a good amount of rest.
You could do some lactate tolerance workouts the last few weeks as well, like 3 x 800 at mile pace with 5 min rest. Or maybe 400 repeats at 800-1200 pace with 3-4 minute rest. Another good one is sets of 5 300s at 1200 pace with 30sec-1 minute rest, and a 5 minute rest between sets. Do these workouts sparingly though, for doing too many (more than 4) can have negative effects.
What you do those last few weeks should aim to get you used to race pace (or a faster pace) and to sharpen up. The most important part of training though, in my opinion, is what is done the weeks before that. Mileage, tempos/thresholds, and general aerobic strength. You are just putting on the finishing touches at the end.
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