runderun wrote:
Thanks for all the replies. I'm 39 and have PRs of 17:08 and 35:11 for 5 and 10. I try to do two workouts a week, one shorter on the track (like 12x400 off 90) and a threshold run such as 3x2 miles. I also do an easy long run of around 16 miles. I've never trained for 5 and 10 before and just picked up my PRs from marathon training but I want push my times for the shorter distances. If anyone knows a good alternative plan that would be great.
I'm no expert, but it sounds like your endurance is relatively strong; maybe if you keep the same/similar program and added some speed, you'd find your 5K/10K's dropping.
I'd guess it may not take a ton of speedwork, just enough to provide some stimulus. Adding strides after easy runs 1-2 times per week could help. You could also change up some of your workouts to add some faster stuff -- for example, 12 x 400 off 90 could become 8 x 400 off 90, plus 4 x 300 hard with 3 minutes standing rest.
Ofc, that's a trade-off with the 8 reps vs 12. Another idea could be to add some 40m-ish running drills to the warmup routine before a workout like your 12 x 400, such as high-knees, butt-kicks, carioca, bounds, and quick-feet, and then do something like 3 sets of 10 squat-jumps after the workout. Or, possibly just keep the same 12 x 400 (or whatever) workout, then throw on some spikes and crank out 4 x 100m hard accelerations (no need to sprint off the line) with 5 min standing rest.
Adding ALL of these things at once may not be the best idea ... probably better/safer to slowly add one thing at a time, over a 2-6 month (depending on you) timeframe to allow your body to adjust.
Just some thoughts ... good luck!