15:30 5k Training

4) i wear a wrist based HR monitor that isn't generating accurate HR data.

5) as a big dude i respond poorly to heat

the answer is actually probably 4.

highhoppingworm wrote:

4) i wear a wrist based HR monitor that isn't generating accurate HR data.

5) as a big dude i respond poorly to heat

the answer is actually probably 4.

You could run much faster in good condition already! Your pulse at 5K seems to be around 195-200 in the race for sure, if your LT intervals were at 88-92% HRmax with 185-187 bpm.

Use chest strap, it is more accurate, but less user friendly :))

anybody basing training advice on wrist-based HRM is a fool

according to my garmin 935 my easy run HR is 155, my interval HR is 130, and my recovery HR is 170.

I've been in 15:30 5000m shape a few times in my life so far (have run 15:28 in 2015, 15:31 in 2019, but have been in 15:15 shape at my best)

I've gotten there from many different points in my training, which clearly shows there's more than one way to skin a cat.

traditional way: in college, 2015, I did basically 10,000m training with very little focus on speeds faster than 70 sec/lap. 1600m repeats at 5:05, tempos at 5:30, easy 400s in 70-75 with not much rest.

2019 me: trained for a 50mi trail race but threw in a 4 week block of half marathon training, then after that, while training primarily on hilly trails, did a couple track workouts like 6x1000 in 3:05ish with maybe 90sec jogs. surprised myself with a very messy 15:31 in a heat with too many young runners bumping me around. probably ran a lot of extra distance and would've been a PB if I ran tangents.

right now: hodgepodge of training for XC, trail races, and eventually a marathon TT in about 9 weeks. training is all over the place but I did 3x1600 with 5min recovery last week averaging 4:54ish. I figure I'm in right about 15:25 shape after doing that workout. In a solo TT I might run 15:40

Question: Suppose an athlete performs a 1mile TT workout and then a 5x1000m 'predictor' workout in the days/weeks leading up to their 5k race. (The athlete will most likely hit MaxHR in the 1mile TT, and come close to, if not hit MaxHR in the 5x1000m 'predictor' workout.) In order to "not take away from the important performance", what is the minimum number of days out from the race that these workouts can be run?

What paces for the workouts?

30 days out...

Example of several last full 3K pace workouts: 8x800 at 2:22. Rest period: 15 second walk, 1:45 slow jog, 15 second walk. Hit your paces exactly. #7- 2:20. #8 - 1:11 for 400, haul ass for the last 400 for a gut check.

Final 30 days - follow competition phase/ more intense speed sessions.

Don’t run faster than 4:56 for your first mile in your race and you should be okay to cruise home in 15:30. Best of luck!

Based on current VDOT values...

T = 5:30s (tempo)

I = 75ish (miles and ks)

R = 66-68ish (200s and 400s)

M = 5:45-5:50 (longer harder efforts)

That’s where I am now at least

Overall looks like a fine plan. A few thoughts (as someone who has never been in better than 16:30 shape):

I periodically peek at the Road Racing and Training Thread and it appears you have made steady progress over the last year based on comments you get. You landed on a 10 day cycle that worked for you. If you have been improving a lot, I would try to stick with what works and not try to hit a 6 week block out of the park.

I would agree with others that it was too many TT, but your revised schedule looks good. One point related, I would keep the dates flexible. Might as well run them in good weather and do not hesitate to add an extra easy day before or after. You probably already know this if you are running on a 10 day cycle. No need to sacrifice the overall plan for a single race/workout that isn't the ultimate goal.

Over the 6 weeks with that initial schedule: 4 x TT, 3 x long run, 2 x long VO2 intervals, 1 x R workout, 1 LT workout, and 1 threshold/R workout. So a nice mix but certainly a VO2/ 5K race pace focus. That is great for sharpening, but easy to overcook. I would replace the TT that you removed from the schedule with a final easy threshold type workout. Something like a fartlek or relaxed 4 mile tempo in the last 2 weeks just to freshen up, maintain your excellent aerobic development, and stay feeling good.

Finally, as a fellow "big" runner, be careful not to overdo that last long run. They can take a lot of zip out of the legs. Fast finish LR is great, but you should get the distance down a bit from your regular LR. So if you normally avg 70 per week with LR 16, I'd make the final LR 12 or something that won't leave you depleted. Feel good the whole time.

PS: agree with above that wrist HR are useless. I bought a Polar OH1+ arm band HR monitor because I hate chest straps and it has actually been pretty accurate. I like to look at the data after workouts to get a sense of what the effort was like. I found it useful and eye opening to see just how much my HR went up in the heat and how hills can turn easy runs into moderate runs.