What's a better workout Wednesday ( 10 days before) ,2 mile time trial 90 percent effort, about the pace l want to pass 2 miles in, then 8 fast 200s) or 14 x400 at 5k pace 1 minute recovery? I haven't raced in a very very long time.
What's a better workout Wednesday ( 10 days before) ,2 mile time trial 90 percent effort, about the pace l want to pass 2 miles in, then 8 fast 200s) or 14 x400 at 5k pace 1 minute recovery? I haven't raced in a very very long time.
I would say they're both good. I would lean towards the 2miler and then do a modified 400 repeat a few days later. Something like 2 or 3 x (3x400) where each set is faster than the last. Starting at above target pace and ending at below pace. Of course, some 200s wouldn't be bad in there either.
The 14 400s
Mediocre Runner wrote:
I would say they're both good. I would lean towards the 2miler and then do a modified 400 repeat a few days later. Something like 2 or 3 x (3x400) where each set is faster than the last. Starting at above target pace and ending at below pace. Of course, some 200s wouldn't be bad in there either.
I was going to do the 200s after the time trial.
Juice Springsteen wrote:
The 14 400s
I haven't done a per say timed full effort( race/time trial) since January
Your plan is correct. The 2 mile. You need a rust buster.
Don't know what you have been doing up to this point.
If steady mileage without hard runs or fast intervals, then do the 14 x 400m.
If solid training with fast runs and fast interval sessions, but just haven't raced, then do the 2 mile time trial and the 8 x 200m.
Especially the TT and 200s if mileage is over 60 per week.
If your 5K is only two weeks away no workout you do will make you run faster in that race.
76chine wrote:
Don't know what you have been doing up to this point.
If steady mileage without hard runs or fast intervals, then do the 14 x 400m.
If solid training with fast runs and fast interval sessions, but just haven't raced, then do the 2 mile time trial and the 8 x 200m.
Especially the TT and 200s if mileage is over 60 per week.
50-60 mpw. I have done one month or so of hard sessions, but haven't raced or run anything like that since the end of January 2020.
Why not just a 5K? Get some buds, run an informal "race" road or track, whichever you are going to do?
big 5k 2 weeks away wrote:
76chine wrote:
Don't know what you have been doing up to this point.
If steady mileage without hard runs or fast intervals, then do the 14 x 400m.
If solid training with fast runs and fast interval sessions, but just haven't raced, then do the 2 mile time trial and the 8 x 200m.
Especially the TT and 200s if mileage is over 60 per week.
50-60 mpw. I have done one month or so of hard sessions, but haven't raced or run anything like that since the end of January 2020.
If hard sessions are power runs, or fast intervals, do the TT and the 8 x 200m.
If hard sessions are longer intervals, run the 14 x 400m.
What you do in one workout is going to have little to do with how well you run.
ukathleticscoach wrote:
What you do in one workout is going to have little to do with how well you run.
Correct
That’s why I think a 2 mile time trial will serve as a reminder of race feel. Flirt with the crunchy zone. Especially since it’s been awhile.
The frequent breaks in 400m repeats don’t do that.
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