I just did 4x1200 at about 620 pace, 2 mins rest. It was pretty hard by the end.
I run about 25 MPW.
My goal is to end up running about this Pace for a 5k/10k. Can you all recommend some other workouts? Thanks!
I just did 4x1200 at about 620 pace, 2 mins rest. It was pretty hard by the end.
I run about 25 MPW.
My goal is to end up running about this Pace for a 5k/10k. Can you all recommend some other workouts? Thanks!
Try 5 x 18
4x1600
5x1200
How much rest should I take on a 3 or 4x 1600 to keep building strength ?
4 x 1600 @ 5k w./ 3:00 rest is about the toughest 5k workout you could do. 3 x 1600 is honestly fine.
For the 5k, 2 workouts a week, a long run, and easy days to fill in the rest works fine. On 25mpw, start with a 8 mile long run and build it to double digits and beyond. You'll benefit just by building your mileage up a bit.
For your 2 workouts/week, I'd operate on a 2 week cycle- 2 5k specific workouts (1x/week), 1 tempo, 1 shorter/speed workout. Workout on Tuesday/Friday or something similar to build in recovery.
5k specific- 3-4 x 1600, 4-5 x 1200, 5-6 x 1k, 5-8 x 800, 6-8 x 600, 12-16 x 400. Paces here are 5k, maybe touching 3k on the shorter reps.
Tempo- 3-6 miles @ tempo effort. Can be straight or broken up.
Short- 8-10 x 400, 8-12 x 300, 10-15 x 200,
Just examples to get you going. Rest is going to be maybe 50%-ish when doing 5k work, closer to 100% on the shorter stuff. Short recoveries if you're breaking up the tempo work.
Appreciate it. Ran Xc in HS, thought I knew it all then. Forgot it all since.
When base training...
6 x 1k @ 10k pace + 6 x 200m @ 5k pace (all with 90 second rest)
A few weeks before a peak race...
3 x 1k @ 10k pace + 3 x 1k @ 5k pace + 6 x 200m @ Mile Pace (all with 90 second rest)
You run 25 miles a week and you want to race a 5k or 10k.
What type of workouts and runs do you need?
Long runs? Tempo runs? Pure speed? Speed endurance? VO2max?
What protocol or method are you using to reach your goals? There are many. The workout you did could be classified as a VO2max workout. Depending on time of year you might want to include tempo runs or add a long run and increase your mileage.
My recommendation would be to increase your mileage. With only 25 miles a week of mileage it's going to be difficult to run very good 10ks or even a 5k. All the VO2max workouts will only take you so far. If you want to include a quality run at this time you might opt for a tempo type run but I would suggest you increase your mileage first.