3X1 mile at 5K pace

Oh, I don't doubt that your mom has certified you as a gold medal level keyboard jockey in an IAAF certified ceremony performed in her basement. Your expertise in the area of heroic workouts by World Champions, who happen to be genetic outliers and/or fully "supported" by the best pharmaceuticals is certainly unmatched. As for the type of training involved for recreational level runners trying to break 17:00 in the 5K, your position is certainly one of Zeus himself, squinting down from the heavens populated by your Gebs, El Gs and Sebastians.To the OP: You need to be doing more than a session of repeats at 5K pace and a bunch of overdistance in order to optimize your ability. Check out Daniels' book or Pete McGill's online stuff ( http://www.runnersworld.com/race-training/solving-5k-puzzle ) for appropriate paces and sessions, including hill repeats, repeats at 3K/1500 pace and tempo runs.

from the past. wrote:

You've shown you know nothing about training for mid-distance & distance runners.

'I'd change up the rest. Instead of 400m jog, try a 3-5 minute rest. You know, walk around, stand, basically just catch your breath before the next rep'

Crap advice

5 mins is too long and better to better stick with the jog

These are the most BS workouts I've ever seen. 12 - 20kms @ 3k pace? Who are you kidding? Troll elsewhere.

I'm in about the same shape and age as you are, and I'm going to concur with what most people seem to be posting.

I think you'll be better off with 4-5x 1600m with 2-3 mins jogging recovery.

I've done the 5-6x 1200m, and that's a good workout, but it's not on the same level in terms of building that strength when your legs are tired.

Not crazy about the 4-5 minutes no jog rest because when you're running that hard, your legs can get heavy and sluggish standing around. Jogging keeps your legs moving instead of tightening.

You should also be capable of doing workouts with 200s in the 34-37 range and 400s in the 72-74 range. If you cannot, then consider adding second workout per week consisting of 8-10 200s (200 jog) or 4-5 400s (400 jog). You could go bigger by doubling those amounts, but this will keep your legs a little fresher.

from the past. wrote:

4-5 x 1600m @ 5k pace w/ 2 mins rest is a VERY STANDARD workout

learn something

This is all wrong.

You should run 15x mile with 30 second rests.

I heard Seb Coe did this, so it must be correct.

If you run it all uphill, even better.

wow, how stupid. wrote:

And you've shown how oblivious you are as well as a serious lack of critical thinking skills.

A VERY STANDARD WORKOUT for WHO?

You've listed WORLD BEATERS!

Is the OP a world beater?

Stop playing on the internet, sit down for a while, and really try to come to terms with your stupidity. Then work on rectifying that.

You'll be doing us all a huge favor.

idiot

they are manageable sessions if he builds up to them and does them at his paces

moron

lol

yes, go read some runner's world

you'll be on your way to running a sub 20 minute 5k in only 12 weeks!

Maybe when *you* are running sub 15:00 for 5K at age 50 and claiming many master's road/XC/track titles then *you* can write up your heroic work sessions for RW/RT!

from the past. wrote:

lol

yes, go read some runner's world

you'll be on your way to running a sub 20 minute 5k in only 12 weeks!

Paddy O'Giantinni wrote:

Maybe when *you* are running sub 15:00 for 5K at age 50 and claiming many master's road/XC/track titles then *you* can write up your heroic work sessions for RW/RT!

tell me

what was peter coe's running background?

how about frank gagliano?

how about brother colm o'connell?

right

from the past. wrote:

Lots of bad advice here

4-5 x 1600m with 2 minutes rest at 5k race pace is the standard workout

3 minutes rest would be for 1600m reps at 3k pace

There is nothing standard about their workouts. One faster workout per week and the rest are 10 mile runs.

My thinking, based on Daniels would be 1)the miles should be at tempo pace (proabably about 10k) and 5-6 is the right number but with only 1 minute rest for each 5:00 of running. 2)the 5k paced workouts would be better at 1000 to 1200 meters and rest should be about equal to running time, and the number should be between 8-10, and; 3) they need some true speed work, which would be at mile pace for 200, 300, 400 - 600 meters with total recovery between reps. Based on 400s 8-12. Then a long run of about 12 miles and easy recovery days for the other three.

This is more standard.

from the past. wrote:

wow, how stupid. wrote:

And you've shown how oblivious you are as well as a serious lack of critical thinking skills.

A VERY STANDARD WORKOUT for WHO?

You've listed WORLD BEATERS!

Is the OP a world beater?

Stop playing on the internet, sit down for a while, and really try to come to terms with your stupidity. Then work on rectifying that.

You'll be doing us all a huge favor.

idiot

they are manageable sessions if he builds up to them and does them at his paces

moron

awesome. i didn't need you to reply to reaffirm how you don't have a clue about anything on this thread, but thanks for doing so anyway.

can you give us some more examples of your cluelessness? or maybe just call some more names to really showcase how you can't actually refute or rebut any intelligent statements made?

please do. we want some more laughs, v!

I would recommend doing 1000s @ 5k pace with less rest (Ex: 5 x 1000 w/ 200 jog)

Also, you should be doing at least 2 workouts a week, even if it means cutting some of those 10 mile days down for more recovery. Mix in some tempos and speed work as a second workout. 1 workout a week is not going to cut it, especially for a something as (relatively) fast as a 5k.

ScottDye wrote:

There is nothing standard about their workouts. One faster workout per week and the rest are 10 mile runs.

My thinking, based on Daniels would be 1)the miles should be at tempo pace (proabably about 10k) and 5-6 is the right number but with only 1 minute rest for each 5:00 of running. 2)the 5k paced workouts would be better at 1000 to 1200 meters and rest should be about equal to running time, and the number should be between 8-10, and; 3) they need some true speed work, which would be at mile pace for 200, 300, 400 - 600 meters with total recovery between reps. Based on 400s 8-12. Then a long run of about 12 miles and easy recovery days for the other three.

This is more standard.

lol

what are you talking about?

I agree with others that the insults aren't needed with the "from the past guy", but I don't see anything wrong with what he posted.

Doing 4-5 miles at 5k pace is standard stuff for serious distance runners.

If you're more of a hobby jogger & you're just doing this to try and win your local 5k then you don't need to train so hard, but there is nothing outrageous about doing 5 x mile with 2 minutes rest at 5k pace.

You wouldn't start out with that workout, but I think he mentioned that.

Start with something like

6 x 1000m ----> 5 x 1200m ----> 4 x 1600m ----> 5 x 1600m or 3 x 2000m

A 5k race is more than 3 miles, so doing only 3 x 1600m at 5k pace is not very taxing because you're taking rest in between.

If you're set on only doing 3 miles or so of hard running then just do a 5k race, much more of a benefit than doing 3 x 1600m at 5k pace.

I've never understood how in the heck people can train so hard. 5x1600 at 5k pace?!? I simply couldn't do that workout. Not ever. There are racers and there are trainers. A lot of people on here are trainers.

If you would read my entire post, you would recognize that it does include 5 - 6 miles at a 5k pace, just in 1000m's with a bit more rest.

You also have to go to the beginning and see the post by the OP. They were only doing 3 X 1 mile one day per week and 10 mile runs the rest of the days; and wanting to break 17:00 minutes for 5k.

What I laid out is for the OP, and includes a variety of paces which would simply enable them to break 17:00 for 5k, not compete for an ncaa title.

Sometimes people on this board just get a bit "full of themselves" and think what they do or can do is for everyone. Not everyone can do what you have done in winning an ncaa title (I am taking your word for that) but they can improve their running and racing by following a balanced program, including a variety of paces.

my "what are you talking about" comment was in reference to you saying one fast workout per week + 10 mile runs on the other days

Jack Daniels is a great coach. His book was the first running book I ever bought actually.

The rest of what I wrote wasn't directed at you and was not meant to be offensive.

I only meant to say that 4-5 miles at 5k pace is not a ball buster workout, despite what many people seem to be posting. Even if you're a 17 min 5k runner, doing 4 x 1600m is not, or shouldn't be out of the ordinary. You can break it up differently if you want, but you don't need to.

OK, fair enough, I agree.

i have an ncaa title wrote:

I only meant to say that 4-5 miles at 5k pace is not a ball buster workout, despite what many people seem to be posting. Even if you're a 17 min 5k runner, doing 4 x 1600m is not, or shouldn't be out of the ordinary. You can break it up differently if you want, but you don't need to.

Doing that workout in a build up for a slower runner is TOO MUCH.

It's far too much. A 14 min 5k runner is NOT a 17 min 5k runner which is NOT a 20 min 5k runner.

It is ridiculous to assert that 5-6x 1 mile at 5k is the same or the standard for ANY of them. It is NOT a standard workout at all like "from the past" is saying. He's just oblivious.

3-4x1mile is PLENTY for a 17-18 min runner, yet earlier you asserted that 5-6 is better because 3x1 mile isn't enough of a stimulus?

Well that's just wrong.

If nothing else, compare the times. Someone running 6x4:30 miles is running hard for 27 mins. 6 x 5:30 miles is 33 mins!!

That's a whole extra mile + the faster runner could do!

You cannot EVER compare workout volume between a faster and slower runner.

As a masters runner with bests of 16:32 and 34:36, I did that 3x mile a number of times. With a 4 minute rest, I was never able to average better than my goal pace of 5:20, and believe me I tried. And when I was finally able to do 6 x mile at goal 10K pace off of a 2 minute recovery, I was ecstatic. Those are damned hard sessions, assuming you are doing decent mileage and other sessions.