I agree haveing a 10-15 mile run really helps, even if it is 1/3 or even 1/2 of your mileage you should still do it
try and shoot for about 60-90seconds/mile over 5k pace
I agree haveing a 10-15 mile run really helps, even if it is 1/3 or even 1/2 of your mileage you should still do it
try and shoot for about 60-90seconds/mile over 5k pace
bump
maaaaaaaaybe wrote:
Geoffrey,
Am I missing something? Are you a 13:30 5k guy?
mabye. I might do a time trial soon
"i'm 17, i do all of my mileage below 5k-10k pace
"5k pace is golden. It eliminates the need for higher mileage" Seb Coe
my training is
day 1 12-15 miles @ 5:00-5;10
day 2 6-7 miles @ 4:30-4:40
day 3 hilly 4-6 miles @ 4:40-4:50
day 4(sometimes) 10 miles @ 5:00
none of these are continuous, i stop about every mile or so
i have the miles marked on all of my routes
in other words
day 1 12-15X 5:00-5:10 mile with 1 minute breaks
day 2 6-7X 4:30-4:40 mile
etc, etc
only running 3-4 times a week has been great
by allowing a full recovery between maximum effort runs, I have improved much faster then i has thought possible. I was only an 18 min 5k guy a few months ago. i improved my average weekly pace by about 10-15 seconds a week. Now it is less the 5 seconds per week but its better then nothing"
From 18 mins to 13:30 in a few weeks - wow very impressive. You will be an Olympian next year.