Current pb is 36:59 and I'm having issues with maintaining 5:50 pace beyond 4 miles. I'm doing all the normal things - tempo, long run, easy runs, consistent mileage. Workouts are on the shorter side like 400s, 800s and ks. I want to try something longer - so for my level should I try 1200s or mile repeats? Or should I do more km reps? I do the workouts on my own and it can be tough sometimes, so pace for mile repeats will probably not be perfect and maybe around 6:00.
a cool answer would be just do 1200 repeats bro a real answer would be do as many mile repeats as you can
do you think i got to 1:49 800m by running 200m repeats like my team coach suggested or by running 400m and 800m repeats, the answer is the latter, but it doesn't sound as cool as 200m repeats, it sounds like im putting too much work, nothing cool about it
Why either or? 1200s some weeks, mile reps other weeks and some weeks you can even do both. My favorite 10k workout: 800/1000/1200/1600/1600/1200/1000/800 all with 2 min rest + 5 min jog + 400/300/200 with 2 min rest + 5 min jog + 150/100/50 hill
This is a brutal session, trying to keep the longer reps at 8k race pace and the 800s and 1000s at 5k pace. The shorter reps at mile pace. And if it's XC season this will be done on a XC course preferably uphill.
Current pb is 36:59 and I'm having issues with maintaining 5:50 pace beyond 4 miles. I'm doing all the normal things - tempo, long run, easy runs, consistent mileage. Workouts are on the shorter side like 400s, 800s and ks. I want to try something longer - so for my level should I try 1200s or mile repeats? Or should I do more km reps? I do the workouts on my own and it can be tough sometimes, so pace for mile repeats will probably not be perfect and maybe around 6:00.
Try running 2 mile repeats at current race pace. Passive recovery, hydrating during recovery. If you are running high milage, 80 miles a week or more, and are feeling ballsy you could try running these at goal pace. Not every time, but once or twice a month for confidence building.
You don't get recovery during races so recovery time should be kept to a minimum. Whatever goal or fitness is, you need to keep your rep. times consistent. 2-3 seconds would be ideal.
If you run 2miles x ? reps a current race pace an easy day after is all the recovery you'll need before next days workout. If you run at goal pace then take 2 easy days after.
Some people might disagree, but the longer the race, the longer the reps. should be. After all you are simulating how you'll feel during your race, while training to get faster/improving your fitness.
Current pb is 36:59 and I'm having issues with maintaining 5:50 pace beyond 4 miles. I'm doing all the normal things - tempo, long run, easy runs, consistent mileage. Workouts are on the shorter side like 400s, 800s and ks. I want to try something longer - so for my level should I try 1200s or mile repeats? Or should I do more km reps? I do the workouts on my own and it can be tough sometimes, so pace for mile repeats will probably not be perfect and maybe around 6:00.
How long have you been running? If it’s a short period of time, you’re improvement will come from a cumulative effect and not any specific workout.
I don’t understand how you can run 37 but not run mile repeats under 6.
I can do it but basically I race better than I train. A lot of my training runs are a crawl at 8:30s. I would show you my strava but I don't trust this forum... my last 5 10Ks are 37:26, 37:34, 37:01, 36:59, 37:43, yet I have yet to do a 5K or parkrun under 18 minutes. Basically lots of endurance, so I can lock into 6:00 pace and hold it.
Current pb is 36:59 and I'm having issues with maintaining 5:50 pace beyond 4 miles. I'm doing all the normal things - tempo, long run, easy runs, consistent mileage. Workouts are on the shorter side like 400s, 800s and ks. I want to try something longer - so for my level should I try 1200s or mile repeats? Or should I do more km reps? I do the workouts on my own and it can be tough sometimes, so pace for mile repeats will probably not be perfect and maybe around 6:00.
How long have you been running? If it’s a short period of time, you’re improvement will come from a cumulative effect and not any specific workout.
I started running from May 2020. In that time I have covered approx. 4800 miles according to strava. A lot of it is plodding and I didn't enter a race until September 2021. Since then I've been trying to structure my training. My first race in Septemeber 2021 was a 10K in 38:17, then I started doing some workouts and have plateaued. Average mileage is 40-50 with a peak of 60 when I ran 2:59 in the marathon.
I don’t understand how you can run 37 but not run mile repeats under 6.
I can do it but basically I race better than I train. A lot of my training runs are a crawl at 8:30s. I would show you my strava but I don't trust this forum... my last 5 10Ks are 37:26, 37:34, 37:01, 36:59, 37:43, yet I have yet to do a 5K or parkrun under 18 minutes. Basically lots of endurance, so I can lock into 6:00 pace and hold it.
It sounds like you have a good aerobic engine. Not that it matters too much, but what is your age?
isn't the issue the pace you are running in your interval workouts vs. the distance? If you want to run efficiently at a 5:50 or faster pace for a full 10K, you need to run faster than that in your interval. The way I think of a longer interval workout is how much total time you spend at your target pace/effort. It takes 45 seconds to 60 seconds for your heart rate to increase as you start each interval so one could argue that you subtract 45 seconds from each interval. Running intervals alone is very hard but you really aren't having the desired training effect if you are running them either too hard/fast or too easy/slow. Try running at a 5:30/mile pace and having the total time at speed be between 20 and 30 minutes. Which would end up being about 7 X 800M, 5 x 1200M, 4 x 1 mile
I don’t understand how you can run 37 but not run mile repeats under 6.
I can do it but basically I race better than I train. A lot of my training runs are a crawl at 8:30s. I would show you my strava but I don't trust this forum... my last 5 10Ks are 37:26, 37:34, 37:01, 36:59, 37:43, yet I have yet to do a 5K or parkrun under 18 minutes. Basically lots of endurance, so I can lock into 6:00 pace and hold it.
I'm the same way. I ran basically 0 miles last year at sub-6 pace except for the 10K where I ran sub-36. It's freaky to have a goal pace that I almost never touch in training, but it's happened too many times for it to be a fluke. It makes it tricky to interpret training advice - like doing just 1 mile at 5:30 pace would completely wipe me out.
Current pb is 36:59 and I'm having issues with maintaining 5:50 pace beyond 4 miles. I'm doing all the normal things - tempo, long run, easy runs, consistent mileage. Workouts are on the shorter side like 400s, 800s and ks. I want to try something longer - so for my level should I try 1200s or mile repeats? Or should I do more km reps? I do the workouts on my own and it can be tough sometimes, so pace for mile repeats will probably not be perfect and maybe around 6:00.
Try running 2 mile repeats at current race pace. Passive recovery, hydrating during recovery. If you are running high milage, 80 miles a week or more, and are feeling ballsy you could try running these at goal pace. Not every time, but once or twice a month for confidence building.
You don't get recovery during races so recovery time should be kept to a minimum. Whatever goal or fitness is, you need to keep your rep. times consistent. 2-3 seconds would be ideal.
If you run 2miles x ? reps a current race pace an easy day after is all the recovery you'll need before next days workout. If you run at goal pace then take 2 easy days after.
Some people might disagree, but the longer the race, the longer the reps. should be. After all you are simulating how you'll feel during your race, while training to get faster/improving your fitness.
I hope this is helpful.
H.J.
This is what im talking about, this is real work that gets results.
If you are okay with being a hobby jogger do 400m repeats like every other pu*sy, but if you want to win than listen to this man
I can do it but basically I race better than I train. A lot of my training runs are a crawl at 8:30s. I would show you my strava but I don't trust this forum... my last 5 10Ks are 37:26, 37:34, 37:01, 36:59, 37:43, yet I have yet to do a 5K or parkrun under 18 minutes. Basically lots of endurance, so I can lock into 6:00 pace and hold it.
I'm the same way. I ran basically 0 miles last year at sub-6 pace except for the 10K where I ran sub-36. It's freaky to have a goal pace that I almost never touch in training, but it's happened too many times for it to be a fluke. It makes it tricky to interpret training advice - like doing just 1 mile at 5:30 pace would completely wipe me out.
Sounds like you are able to tap into another gear when you race. Do the 5:30 pace mile repeats with a 4 minute walk recovery if need be, but you need to get comfortable at that pace.
6 x 1 mile at 5:30 mile pice
4 min walk recovery in between
I actually do something like this when i prep for a road 5k so you as a 10k guy have to be able to do something like this.
You picked the 10k, one of the hardest running events so you gotta do the work.
Try running 2 mile repeats at current race pace. Passive recovery, hydrating during recovery. If you are running high milage, 80 miles a week or more, and are feeling ballsy you could try running these at goal pace. Not every time, but once or twice a month for confidence building.
You don't get recovery during races so recovery time should be kept to a minimum. Whatever goal or fitness is, you need to keep your rep. times consistent. 2-3 seconds would be ideal.
If you run 2miles x ? reps a current race pace an easy day after is all the recovery you'll need before next days workout. If you run at goal pace then take 2 easy days after.
Some people might disagree, but the longer the race, the longer the reps. should be. After all you are simulating how you'll feel during your race, while training to get faster/improving your fitness.
I hope this is helpful.
H.J.
This is what im talking about, this is real work that gets results.
If you are okay with being a hobby jogger do 400m repeats like every other pu*sy, but if you want to win than listen to this man
Thank You for the kind words. It's not very often that I'm complimented by a sub 1:50 runner. Are you still racing?
I'm the same way. I ran basically 0 miles last year at sub-6 pace except for the 10K where I ran sub-36. It's freaky to have a goal pace that I almost never touch in training, but it's happened too many times for it to be a fluke. It makes it tricky to interpret training advice - like doing just 1 mile at 5:30 pace would completely wipe me out.
Sounds like you are able to tap into another gear when you race. Do the 5:30 pace mile repeats with a 4 minute walk recovery if need be, but you need to get comfortable at that pace.
6 x 1 mile at 5:30 mile pice
4 min walk recovery in between
I actually do something like this when i prep for a road 5k so you as a 10k guy have to be able to do something like this.
You picked the 10k, one of the hardest running events so you gotta do the work.
For 5k I'd run 4 x 1200m at current pace for 3 consecutive w/o's, one session a week, then if not having raced during that period I'd try speeding them up a bit. 2/3 seconds a lap. If I had raced during that period I'd adjust my pace accordingly. Usually that was do-able, depending upon weather.
Actually high milage guys have a better aerobic system than your average 5k guy. Men that could beat me in a 5k, I could run 90% of them down the last mile or so in a 10k. I always told my track distance runner at the end of the season, "Summer miles bring Fall smiles."
If you want to be a better runner then you better get out the door at least twice a day. If you are a high schooler or college runner with no obligations over the summer you could probably run three times a day.
If you don't know the correct way to double or triple, start a thread and get advice on how to do it with wearing yourself down. There are many, many experienced and knowledgable posters here that would be more than happy to guide you thru the process.