HM in early May. Goal to go sub 1:30. So far I’ve built up to 4 mile tempo at HM pace, and also have done 2x2 miles (0.5 mile recovery) at LT pace. What should the progression towards peaking be from here? Would you actually go all the way to 6 or 7 straight at HM pace? Or once you do a couple 5 mile HM tempos then switch to 2x3 miles or 3x2 miles? And ideally what would the last one or two peaking workouts be?
There is no such thing as a peaking workout. Cover your bases in training and then taper.
Or, go to China, i hear there is a city there where you can do Peking workouts.
first up to bat wrote:
HM in early May. Goal to go sub 1:30. So far I’ve built up to 4 mile tempo at HM pace, and also have done 2x2 miles (0.5 mile recovery) at LT pace. What should the progression towards peaking be from here? Would you actually go all the way to 6 or 7 straight at HM pace? Or once you do a couple 5 mile HM tempos then switch to 2x3 miles or 3x2 miles? And ideally what would the last one or two peaking workouts be?
7 @HM goal pace straight
3 x 2 miles @ goal HM pace (2:00-3:00 400m jogs) 9-11 days out.
Canefis wrote:
first up to bat wrote:
HM in early May. Goal to go sub 1:30. So far I’ve built up to 4 mile tempo at HM pace, and also have done 2x2 miles (0.5 mile recovery) at LT pace. What should the progression towards peaking be from here? Would you actually go all the way to 6 or 7 straight at HM pace? Or once you do a couple 5 mile HM tempos then switch to 2x3 miles or 3x2 miles? And ideally what would the last one or two peaking workouts be?
7 @HM goal pace straight
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
bambam wrote:
Canefis wrote:
7 @HM goal pace straight
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
You must cycle some sequence earlier before peak weeks in order to do this workout:
10x1000m, 60s jog
8x1200m, 60s jog
7x1400m, 60s jog
6x1600m, 60s jog
5x2000m, 75s jog
4x2400m, 90s jog
3x3200m, 2' jog
2x4800m, 3' jog
Every 10-15 days.
Canefis wrote:
bambam wrote:
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
You must cycle some sequence earlier before peak weeks in order to do this workout:
10x1000m, 60s jog
8x1200m, 60s jog
7x1400m, 60s jog
6x1600m, 60s jog
5x2000m, 75s jog
4x2400m, 90s jog
3x3200m, 2' jog
2x4800m, 3' jog
Every 10-15 days.
Starting from 4x2400..... till 7mile straight @HM - during peak period within 8 weeks
Last 7@HM 9-12 days before the race
From 10x1000 till 6x1600 @ HM current shape rest can be walking
In peak period rest is jogging and pace is goal HM pace
NERunner0053 wrote:
3 x 2 miles @ goal HM pace (2:00-3:00 400m jogs) 9-11 days out.
Thanks for the advice. I'll try the 3x2 miles with the 400m recoveries. I've only ever done 3x2 miles with 800m, or even 1 mile, recovery so that'll be a much tougher workout for sure.
bambam wrote:
Canefis wrote:
7 @HM goal pace straight
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
bambam wrote:
Canefis wrote:
7 @HM goal pace straight
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
I've been running consistently for 4-5 years, when I was slower it was much easier to do a 7 @ HM pace, but as I've improved it just seems to be too much of an all out effort. Tried 7 straight a year and a half ago, but pretty sure I left my best in the training, had a terrible race 10 days afterward. I like the idea though of just doing it somewhat by feel, basically a little slower than HMP.
first up to bat wrote:
bambam wrote:
I find that is too hard for me as a training run in a normal week. I often do 7ish at between MP and HMP. I don't really worry about the pace though. If it feels like a threshold effort, that's fine.
I've been running consistently for 4-5 years, when I was slower it was much easier to do a 7 @ HM pace, but as I've improved it just seems to be too much of an all out effort. Tried 7 straight a year and a half ago, but pretty sure I left my best in the training, had a terrible race 10 days afterward. I like the idea though of just doing it somewhat by feel, basically a little slower than HMP.
Try 4x2 instead of 7@HM
Canefis wrote:
first up to bat wrote:
I've been running consistently for 4-5 years, when I was slower it was much easier to do a 7 @ HM pace, but as I've improved it just seems to be too much of an all out effort. Tried 7 straight a year and a half ago, but pretty sure I left my best in the training, had a terrible race 10 days afterward. I like the idea though of just doing it somewhat by feel, basically a little slower than HMP.
Try 4x2 instead of 7@HM
This ^
Also, why not just include a 10k tuneup race 2-3 weeks out?
* stipe wrote:
Also, why not just include a 10k tuneup race 2-3 weeks out?
Agree with the shorter tune up races. I also found when I could do 4 miles in a workout at my HM pace, I was ready.
Dave
* stipe wrote:
Canefis wrote:
Try 4x2 instead of 7@HM
This ^
Also, why not just include a 10k tuneup race 2-3 weeks out?
Like that idea, will definitely do this.
Canefis wrote:
first up to bat wrote:
I've been running consistently for 4-5 years, when I was slower it was much easier to do a 7 @ HM pace, but as I've improved it just seems to be too much of an all out effort. Tried 7 straight a year and a half ago, but pretty sure I left my best in the training, had a terrible race 10 days afterward. I like the idea though of just doing it somewhat by feel, basically a little slower than HMP.
Try 4x2 instead of 7@HM
That seems much less miserable than 7, or even 6, straight. And you get 8 miles at goal pace in.