going to begin a training block for a 15k road race. Was wondering if I could use half marathon style training and workouts and just do the workouts at modified quicker paces to cover for a slightly shorter race? if not does anyone have any ideas of a good 15k build. Haven't raced this distance before.
Well I guess you should do some training at 15k pace.....
Lots of ways to go about it. Short fast tempos (2-4mi at race pace)....mile repeats @ race pace with short recovery (8 x 1mi, 4 x 2mi)....also your typical faster mile repeats (5 x mile @ 8k pace)...typical shorter reps too (400s/800s)...extended longer hard runs etc.
Training is easy. We make it hard.
You have to race at X pace. You have to race at Y distance. So the majority of your workouts should be running at X pace.
I would do a weekly workout that is at X pace, and a weekly workout that is either faster than that pace (see traditional mile repeats or faster track work) OR slower but at Y distance (8-10mi uptempo). Also your X pace workouts should be on the road.
Take it all with a grain of salt. I just try to apply common sense.
Alan
Unless you are very slow or very fast 15k should be closer to realistic LT than HM pace. So I would probably incorporate a lot of LT work similar to HM training. Only change I would make is probably reducing overall volume a touch vs a true HM plan in favor of a solid CV workout or fartlek that touches VO2 max ever 2 weeks or so. Usually in HM plans these seem to be easier efforts to provide more moderate stimulus... I might crank up the intensity a bit.
I’ve done a lot of 10 milers. Less recently half marathons but still enough to know. Usually, if you do like a 10-12 week half marathon train up and just add in two weeks of 10-mi/15k specific training towards the end, and it’ll be like perfectly cooked
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
RENATO can you talk about the preparation of Emile Cairess 2:06