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General prep/base: 2 workouts a week - high mileage
8-12km @ 30kp-MP
20' @ HMp
20* 30"/90" (30" reps at 3k pace - 90" jog)
In Season: medium high mileage - alternate 2/3 workouts a week - do the 5k pace one weekly, alternate the others.
8x1000m@ 10kp r:75" or
5x1600m@10kp: r:90"
6x1000m @ 5kp :3'
15x400m @ 5kp r: 100m jog in 30"
10x600 @ 3kp r:1'
3x4x800@ 3kp r: 90"
10x300 @ 1500 r:45"
3x5x300 @ 1500 r:45"
Peak: drop mileage
1000-1200-1000-1600-1000-1200 @ 5kp 1:1 rest (last hard one)
3x1000 @ 5kp - r:5' (pacing workout)
None of these are too hard (8/10 pre) but they will make your body adapt without breaking your body down.
Assuming you're a balanced runner, I'd say you should be hitting 34' pace for 10k reps, around 9:00 pace for 3k reps and 4:10-15 pace for the 1500 reps.
Good luck!
what do the r:45", r:5' etc mean?
is it just like perceived effort?
I think that means recovery
sub16goals wrote:
what do the r:45", r:5' etc mean?
recovery 45 seconds, recovery 5 minutes
So do you run, like, marathons? wrote:
sub16goals wrote:
what do the r:45", r:5' etc mean?
recovery 45 seconds, recovery 5 minutes
Yea, The 7aji and So do you run, like, marathons? are correct !
" is seconds, ' is minutes
r is recovery
4 miles on the track-tempo-530-40pace...keep the pace all 22 minutes.
8) 600's...jog recovery 60 sec's...add them all up=3.0 miles
5) 4 minutes,,,,how far can you go (aim for 1300m)....walk back to start line/rest-3:00/=20 minutes--how far did you go? Keep track.....keep track....set goals...
I see these types of threads all the time, but there aren't specific training programs to run a given time. If there was, I would suggest choosing the 14:00 plan.
think about it for a minute, and you'll answer your own question.
7 x 800 2:30 with 200 jog.
5 x 1000 in 3:10 with 200 jog.
3 x mile 5:08 with 400 jog.
that's about as specific as you can get.
Get a coach....
evening wrote:
In Season: medium high mileage - alternate 2/3 workouts a week - do the 5k pace one weekly, alternate the others.
8x1000m@ 10kp r:75" or
5x1600m@10kp: r:90"
6x1000m @ 5kp :3'
15x400m @ 5kp r: 100m jog in 30"
10x600 @ 3kp r:1'
3x4x800@ 3kp r: 90"
10x300 @ 1500 r:45"
3x5x300 @ 1500 r:45"
Peak: drop mileage
1000-1200-1000-1600-1000-1200 @ 5kp 1:1 rest (last hard one)
3x1000 @ 5kp - r:5' (pacing workout)
Good luck!
This workouts are hard and for experienced runner on high mileage.
Especially the 10x600 at 3k pace with r1' seems impossible to most.
I think overall volume of the workout should be a bit lower for most runners.
Like 5x1000@5kpace
4xmile at 10k pace
1000-1200-1600-1200-1000 @5k already a hard one with 6k volume and long reps. 7k looks unnecessary unless you are sub elite.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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