Hey, i have a timetrial in 7 weeks. I use a 3 week schedule when it comes to my intervals.
The different intervals is:
Week 1- 20x400m rest 1 min
Week 2- 8x1000m rest 200m jogg
Week 3- 4x2000m rest 400m jogg
Week 4- 20x400m rest 1 min
Week 5- 8x1000m rest 200m jogg
Week 6- 4x2000m rest 400m jogg
Week 7 - time trial
Should i keep this schedule or should i move the 400m to week 3 and 6, and push the 2 other intervals 1 week back?
Mcmillan is right.
You can also build up with 10x1k with 3 min jog (400 m).
Final workouts are 3x3k.
runnerfromnowhere wrote:
Hey, i have a timetrial in 7 weeks. I use a 3 week schedule when it comes to my intervals.
The different intervals is:
Week 1- 20x400m rest 1 min
Week 2- 8x1000m rest 200m jogg
Week 3- 4x2000m rest 400m jogg
Week 4- 20x400m rest 1 min
Week 5- 8x1000m rest 200m jogg
Week 6- 4x2000m rest 400m jogg
Week 7 - time trial
Should i keep this schedule or should i move the 400m to week 3 and 6, and push the 2 other intervals 1 week back?
What kind of paces? 4x2k @ 10k is pretty hard. I don’t know if I’d do it 1 week prior to 10k.
Actually, both the 1k and 2k sessions are significantly harder than the 400 session if all done at the same speed. I’d replace one of them with something else.
To race a good 10k, you don’t need a ton of work at 10k pace. It’s kind of in a weird pace zone that is significantly faster than threshold but slower than vVO2. Doing stuff to raise the threshold or raise vVO2 will have just as much of an impact as doing big volumes right at 10k pace.
Use the mcmillan schedule.
1k is at around 10k pace
2k is around 5 seconds slower than last workouts 10k pace
400m is at 5k-3k pace.
Training for a good 10 k doesn`t need any different training than training for a 5 k .
Your 20 x 400m with 1 min rest should be close to 5 k race pace .
Your longer intervals should be at your LT -pace ( close to half marathon race pace). Good luck! :)
400s @ 5k. You don't want a lot of slower volume the last week before a week before a TT or race, IMO. I'd cut them down to 12 only before the TT or race. It will give you a little break too.
As everyone says, do the 400s at 5k pace, the 1000s at 10k pace, 2000s at threshold, and do at least one 8 mile tempo at marathon pace.
Other than maybe the first workout doing 20x400 at 5k pace isnt the greatest of workouts. If you want to hit 3k/5k pace one week just for something a little faster do 3-4 miles worth of 800-1200. You would be better served doing a more mixed interval workout alternating 10k pace and mile pace as its more specific to the race.
runnerfromnowhere wrote:
Hey, i have a timetrial in 7 weeks. I use a 3 week schedule when it comes to my intervals.
The different intervals is:
Week 1- 20x400m rest 1 min
Week 2- 8x1000m rest 200m jogg
Week 3- 4x2000m rest 400m jogg
Week 4- 20x400m rest 1 min
Week 5- 8x1000m rest 200m jogg
Week 6- 4x2000m rest 400m jogg
Week 7 - time trial
Should i keep this schedule or should i move the 400m to week 3 and 6, and push the 2 other intervals 1 week back?
Any reason you're keeping it at 8k worth of volume? & I also assume you're doing a supplementary workout 1x/week to go along with the main sessions? For the 10k I would alternate something in the 5k arena and tempo work. Maybe schedule some longer stuff closer to whatever marathon pace means to you in the 6-10 mile range.
I think it's fine to keep the 1st 3 weeks. I would try 6 x 1600 or 10 x 1k and then 3 x 3200 10ish days out. Do something lighter 4-5 days out like 4-5 x 1k @ T + 200s/300s.
runnerfromnowhere wrote:
Hey, i have a timetrial in 7 weeks. I use a 3 week schedule when it comes to my intervals.
The different intervals is:
Week 1- 20x400m rest 1 min
Week 2- 8x1000m rest 200m jogg
Week 3- 4x2000m rest 400m jogg
Week 4- 20x400m rest 1 min
Week 5- 8x1000m rest 200m jogg
Week 6- 4x2000m rest 400m jogg
Week 7 - time trial
Should i keep this schedule or should i move the 400m to week 3 and 6, and push the 2 other intervals 1 week back?
Week 6 - Nothing! Just solid distance running, but no intervals.
Your time trial will go much better.
The speed on the 400s should be 3k pace for as long as you can, then slow to 5K if necessary.