Running 5k pace intervals year round - weekly quantity cap?

These are my people, these are my friends wrote:

Look I just took over leading a group workout. The last 2 years we would do 5000 meters worth of intervals at 5k pace, several variations of.

Now I want to be smart about our training. Maybe we should do tempo runs year round than intervals, or at least the Daniels style "'cruise intervals". But most people want the 5k pace intervals, so would it be helpful for everyone participating to only do 3000 meters worth of intervals at 5k pace? That way we don't get burnout. Its September right now with no races until probably late next spring, so I dont think we need to be doing 5k pace for workouts like 5x1000, 6x800, 12x400, etc.

What does Letsrun think?

Are these people interested in improvement or just interested in getting tired and the endorphin rush? If it's the latter, keep doing the 5k intervals. Otherwise explain to them why tempo/threshold is more important for long term improvement.

These are my people, these are my friends wrote:

Look I just took over leading a group workout. The last 2 years we would do 5000 meters worth of intervals at 5k pace, several variations of.

Now I want to be smart about our training. Maybe we should do tempo runs year round than intervals, or at least the Daniels style "'cruise intervals". But most people want the 5k pace intervals, so would it be helpful for everyone participating to only do 3000 meters worth of intervals at 5k pace? That way we don't get burnout. Its September right now with no races until probably late next spring, so I dont think we need to be doing 5k pace for workouts like 5x1000, 6x800, 12x400, etc.

What does Letsrun think?

You better tell them the great J.S told you they have to do both 20 x 400m and LT intervals to improve. There are mainly 3 factors that contributes to the result, maxVO2 pace, lactate threshold pace and the so called aerobic power pace . We can say it`s a matter of "symbiosis". :)

- Magic fall -

These are my people, these are my friends wrote:

Look I just took over leading a group workout. The last 2 years we would do 5000 meters worth of intervals at 5k pace, several variations of.

Now I want to be smart about our training. Maybe we should do tempo runs year round than intervals, or at least the Daniels style "'cruise intervals". But most people want the 5k pace intervals, so would it be helpful for everyone participating to only do 3000 meters worth of intervals at 5k pace? That way we don't get burnout. Its September right now with no races until probably late next spring, so I dont think we need to be doing 5k pace for workouts like 5x1000, 6x800, 12x400, etc.

What does Letsrun think?

If the group consists of 25-30 min 5k people, then definitely stick with the 5k pace intervals.

the guys 5k times range from 17 flat to 22 minutes.

The womens 5k times range from 19:30 - 25 minutes.

I think right now I will have us cap the workout at 3000 meters for 5k pace and faster.

For 10k pace workouts, will cap the workout at 6000 meters.

For 15k/tempo pace workouts will be your standard 20 minute run, or long cruise intervals.

Will also alternate weeks of 4 x 200 @ 1600/800 pace and 8 x 100 sprint strides to end the workouts.

These are my people, these are my friends wrote:

the guys 5k times range from 17 flat to 22 minutes.

The womens 5k times range from 19:30 - 25 minutes.

I think right now I will have us cap the workout at 3000 meters for 5k pace and faster.

For 10k pace workouts, will cap the workout at 6000 meters.

For 15k/tempo pace workouts will be your standard 20 minute run, or long cruise intervals.

Will also alternate weeks of 4 x 200 @ 1600/800 pace and 8 x 100 sprint strides to end the workouts.

Do more volume and shorter reps. 3x1 mile @5k pace with say 3:00 rest is a much tougher workout than 12x400@5k pace with 60-90s rest.

dadsfadsfdasfdsafdas wrote:

Do more volume and shorter reps. 3x1 mile @5k pace with say 3:00 rest is a much tougher workout than 12x400@5k pace with 60-90s rest.

3 x 1 mile was a staple before my tenure. But I would bring it back with 4-5minutes rest if we are going to be at 5k pace. Like I said I would like the group to be focus on long term gains rather than ripping 5k intervals week in and out. The extra rest would keep the 3 x mile from being too demanding, correct?

I would prefer going forward something like 4 x Mile @15k pace with 1 minute rest

3xmile at 5k is a hard workout whatever the rest.

No point doing it year round.

These are my people, these are my friends wrote:

dadsfadsfdasfdsafdas wrote:

Do more volume and shorter reps. 3x1 mile @5k pace with say 3:00 rest is a much tougher workout than 12x400@5k pace with 60-90s rest.

3 x 1 mile was a staple before my tenure. But I would bring it back with 4-5minutes rest if we are going to be at 5k pace. Like I said I would like the group to be focus on long term gains rather than ripping 5k intervals week in and out. The extra rest would keep the 3 x mile from being too demanding, correct?

I would prefer going forward something like 4 x Mile @15k pace with 1 minute rest

That much rest on the 3*mile is going to encourage people to run too fast, plus it's just a crazy amount of rest. I would can the long intervals at 5k pace until later in the year.

If you want to use 5k pace year round, look into the complex system (used by a bunch of Australian coaches, search for Wardlaw complex training and you'll find it). A good 5k pace workout you can use year round is Aussie quarters - 8 x 400 at 5k with 200 float at MP or so (starting with 200 so you get 4800 total). It's surprisingly tough, but won't burn you out.