running for fun wrote:
lets say pace and rest can be changed, but not overall workout volume or length of repeats in terms of work/rest
In this case, I would choose 6 x mile repeats. I could do them at tempo pace with 1 min rest or 5-10k pace with longer rest.
10 minute tempo, 5 minutes recovery, then 5minutes-4minutes-3minutes-2minutes-1minute with 2minute recovery and each repeat progressively faster.
definitely a 10M progression...the half is my favorite distance to race though, and this would maintain adequate endurance and provide a lot of flexibility with exactly how fast you actually ratchet the pace down and exactly how hard you end up finishing it.
it's a tie between 20x400at 3k-5k pace and 6x1 mile at 10k-threshold pace
i'd go with 10x1000
3mi easy, 10min plyometrics, 2mi easy, 1mi hard to finish.
twenty years ago, I'd have said seven miles hard tempo on hills. Turns out that's not sustainable..
Mile repeats, anywhere from 4 to 6, 3 minute interval, generally works out to be around 8k pace. Would caveat that by saying that I have never found it to be a good workout for the marathon, but it works for everything else.
10 mile progression because you could run it many different ways. assuming normal tempo pace is 5:50s, you could start at 6:30 and cut off 10 sec/mi or you could make it steadier and start at 6:15 and drop 5 sec/mi, or you could make it into a harder tempo by starting slower, like 6:30 or something, but in the last 3-4 miles dropping from 5:40s to 5:30
Depends on goal.
Training for simply for performance it would be 800 intervals.
However it its training that I'm going to do my entire life I would chose a 7 or 8 mile run because I'd enjoy that the most.
6xmile with 1 min rest at between 10 mile and 1/2 marathon pace.
Subject: If you could only do 1 workout for the rest of your life to race any distance, what would it be?
The workout that would guarantee success?
3 miles at 12 minute pace.
Waddle on!!
Van Aaken style 500m tempo. Warm up six miles, walk for three minutes, roll out a 500 at goal race pace. Preferably 800m.
True Holmer-style fartlek for 40 minutes.
6m tempo, 2m hard
The old dirt loop of my high school years:
37.125286
-92.628865
Nothing but short ups and downs on a gravel road with trees and shade and no traffic. I've been away for ages, but every time I'm in the Midwest, I try to make it back to run this stretch. For me, it's a trip to a time when I was free and light as a feather. Sweating in the humidity of summer. Fartlek in the fall. Running under moonlight with the coyotes howling in the winter. Running with with biting warm wind and sunshine in the early spring. I could do this run forever.
Lydiard's 35k hilly run. Built the same elevation profile at home.