There is a ton of old threads on 5k specific sessions out there. Was curious what other people do for LT and sub LT work?
1) How much?
2) How often and during what period of training?
3) How fast?
4) How do you run it? Broken? Continuous?
5) What is your PR or goal?
highhoppingworm wrote:
There is a ton of old threads on 5k specific sessions out there. Was curious what other people do for LT and sub LT work?
1) How much?
2) How often and during what period of training?
3) How fast?
4) How do you run it? Broken? Continuous?
5) What is your PR or goal?
I use pyramidal approach and Tinman/Canova ideas:
Tinman: Total LT work per week=720/5K tt in min
Pyramid:
(Pace increase 6%, duration is double less)
Long run= projected marathon time in minutes
Tempo work at Mpace in minutes=0.5*Long run
LT(HM) work in minutes=0.5*Mpace work=0.25*Long run
(HMpace+10Kpace+5Kpace) works=0.5*Long run
Example: 5K tt=14:40
Avg weekly volume (not valid for young athletes)=12-13 hours
Long run=140min
Mpace work=70min (during base building cycle)
LT(HM)pace work=35min (during building cycle, but not every week)
10Kpace work=25min (during building cycle, but not every week)
5Kpace work=10min (during building cycle, but not every week)
Strides=2-3 time every week
Hill sprints=every 2nd week
Personally, I noticed from my small experience, that strides and sprints gave a lot boost for my 5K pace... (maybe it depends on muscles type and personal weaknesses).
Also I follow this guy on Strava:
https://www.strava.com/athletes/4814818?oq=Adamhighhoppingworm wrote:
There is a ton of old threads on 5k specific sessions out there. Was curious what other people do for LT and sub LT work?
1) How much?
2) How often and during what period of training?
3) How fast?
4) How do you run it? Broken? Continuous?
5) What is your PR or goal?
1) 20-40 minutes total
2) Year round, almost every week during training cycle but replace with race. Volume was higher and pace slower in the summer and fall.
3) 4:50-5:30, depending on the time of year and exact type of workout. 5:00 pace was standard though.
4) A mix. Cruise intervals were usually a bit faster, and I maxed out at 40 minute tempo. Standard options were 4-6x1 mile w/ 1 min rest, 20 minute tempo, 30 minute tempo, 40 minute tempo.
5) 14:22 was my PR. My goal that season was 14:00 though, and both other events (3:49 1500 the year before) and workouts indicated I could do it. I just never quite managed to put it together on race day.
highhoppingworm wrote:
There is a ton of old threads on 5k specific sessions out there. Was curious what other people do for LT and sub LT work?
1) How much?
2) How often and during what period of training?
3) How fast?
4) How do you run it? Broken? Continuous?
5) What is your PR or goal?
1) two sessions per week during special phase
- 1 short reps @ 105% current PB with short rest progressing distance. i.e 20 x 400 off 45, 15 x 600 off 45s.
- 1 longer session at 95% current PB stimulating threshold. (starting at 8km volume and building to 12km by end of special phase/ start of specific block.)
Alternate between long reps with decent recovery, continuous run and alternating KMS.
i.e 5 x 2000 off 3', 8 x 1000 off 90 (@ thresh), 5 mi @ bottom of threshold building to 7), 8 x 1000/1000 (alt threshold and 20s per km slower).
2) During actual specific block - aim to extend time at actual goal race pace i.e you drop the % and go purely for time @ goal. i.e recovery isnt such a problem. volume should be up there at 10-12km by this point. (I tend to come at 5000 from a perspective of being strong at 10000).
1 x 3000 , 2 x 2000, 4 x 1000 or variations of similar.
1 x 3000, 2 x 2000, 8 x 500...
3) As covered above, although you should still look for one session that is more anaerobic i.e
4 x 1000 , 200 off long recoveries at faster than 5k pace. Starting volume at 5000m building to 7000m.
I am a follower of Canova's principles unlike the post above. One of the most important qualities to remember is you only lose the quality you dont train. So its important to remain strong, 1 fast long run every 3 weeks should suffice if you are rotating sessions appropriately, for 5000m you should get away with doing something like.
20' warmup - 10 mi @ aero support (for 15:30 this would be like 5:40~) with the idea of building volume still or maintaining if you are in season.
4) This sort of plan covers all of them.
5) 15:2x currently.
HHW - there was a good thread a few months ago on Sub 14 training. Not sure if you saw it but I think you fill find it useful
- RS