What do you think is the best way to train for the 5000? What are some people doing out there?!?!! What kind of workouts help and what don't help.......? Basically, I am trying to do better than a 14:51 PR this season.
What do you think is the best way to train for the 5000? What are some people doing out there?!?!! What kind of workouts help and what don't help.......? Basically, I am trying to do better than a 14:51 PR this season.
You ran 14:51 and don't know how to train for a 5k?
14:51 5k !!! tell me what workouts you are doing , then I will show you what you need to do to run high 15's. haha
Look at this post. Read what Joe Rubio posted.
but start from page one
1) run for 75-100 miles per week, or for 10 hours each week, as fast as you can, daily, without going into oxygen debt & make certain at least(!) two, preferably three, of those runs are of 90 minutes to 2 hours duration...do that for 10 weeks
2) for one month after that take 3 days a week and do repeat hill runs (using high knee lift & flexing the ankles) of 200-400m length on a hill {jog down the hill for recovery}. keep the other days as they are (most important is to MAINTAIN 2 days long run of 90-120 minutes)
3) for the next month eliminate the hill work and perform 3x1-mile repeats, faster than your target race pace (with 400, 300, 200 and 100-m recoveries...reducing the rest interval each succeeding week) 3x weekly. reduce your total weekly mileage by 15%. run a test race at your desired distance and keep one long run (90-120 minutes) each week.
4) the first two weeks of the next month elminate the 3x1-mile repeats, instead one day do a 3K time trail, two days later do a 400 or 800-meter time trial...assess how you feel after each time trial. reduce your total weekly mileage by 10% and one day [bracketed by an easy 30 to 45-minute jog the day before and after] run 20x400 as fast as possible, with a 2-minute recovery. keep the long run but reduce it to 90-minutes.
5) the next two weeks do 10x400m as fast as possible, with a 2-minute recovery the first week, then a 1-minute recovery the second, keep the other days at 45-minutes of aerobic running, plus the long run
6) for the next ten days reduce your mileage a final 10% and every 4th day do 4x400-meters all out, with a full recovery. maintain your long run of 90-minutes, run as you wish the other days.
6) race your brains out [you can do this for up to 2 months] during your competitive season or your goal race
7) at the end of your season run aerobically for 30-minutes 6x weekly and for 90-minutes one day for 2 weeks
8) repeat cycle at a higher level of fitness
Run 120-140 miles a week. Make one of those runs a 2-hour effort and add two 'balls to the wall' track workouts on two other days each week. Run the other days as you wish.
After you finish #6
"for the next ten days reduce your mileage a final 10% and every 4th day do 4x400-meters all out, with a full recovery. maintain your long run of 90-minutes, run as you wish the other days"
and you start the competitive season what would a race week and a non race week look like
bump
Id be happy to help if you want to run fast. just email me a bit about you, your background, training, etc...and what you want to do...Ive coached at HS/College levels, also post collegiate, trained at all 3 levels too...
Jason
I am a person who constantly struggles with how fast to run base miles and daily mileage. I do most of my running by feel when doing my mileage I am familiar with most of the running terminology but how would describe going into oxygen debt. Is there any way to determine a what speed or heart rate I should run my mileage at.
Thanks for any input you may give