How many miles should i log during the winter?
What kind of tempos would be useful?
Should i race often?
How many miles should i log during the winter?
What kind of tempos would be useful?
Should i race often?
We are not mind readers. What is your current 5k PR? What is your training like right now? You need to provide more information.
Well Wim, you will certainly have good stamina from all your footballing days over the years, when did you retire from football I remember you at Sheff Wed in your latter years!!
Seriously though certain factors need to be taken into account when predicting a 5km time for you, like your age, mileage, sessions, races, pb's etc.
20yrs
p.b's off 30 miles - mile-4.25 5k -15.48
My belief is that in order for you to maximise your potential at all running distances from 5km upwards, you need to basically focus your training around two key essential sessions every week:
1, Your long run per week
2, One session per week (Track, Hills, Fartlek, Tempo Run)
The other parts to your training should be your general steady running, which will boost your fitness greatly, find yourself a good distance coach if you haven't already got one and training partners will also help you.
My feeling is that a long run can be useful but overrated for the 3k-10k. I am more of a fan of moderate to high mileage done steadily throughout the week. You can run 10-12 times a week and probably get better results. I suggest a 14 day cycle with the non easy days being a hill repeat session at mile-3k efforts, a 5k pace workout, a 10k paced workout, a 10 mile paced tempo run, a marathon paced run, and a long run. That would be in-season. Out of season, I would go with mile-2 mile repeats at 10 mile race pace and a continuous run at marathon pace. You can do some short alactic hills for speed enhancement. Also, races would subsitute for the paced sessions. I think a serious 5k runner needs to a tthe very minimum be doing 60-70 mpw if they are fully matured. If you work up to it, I think 80-90 is a nice sweet range for sub-elites. Good luck.
No, unless you have never run before, you will not improve that much that quickly. Even extrememly talented runners can only improve so much, in spite of gobs of natural ability. Take Abdi for example, he ran 15:30+ for 5k with 4 days of training. Within a few years, he was under 14:00. However, I don't get the feeling this is your situation.
wrong wrote:
I think 80-90 is a nice sweet range for sub-elites.
and for super-elites like Baumann or Cragg!