Training advice - which is better

Training Advice/Discussion 5k/10k

1 year ago 01/27/2023 10:18am EST

I am looking for analysis on my noob training. I run 4 times a week, 40 miles, with 2022 PBs of 18:01, 36:39, 1:21.

My training is really simple, and slow. Something like 2 runs at 8-10 miles and 8 minute miles, 2 hour long run at 8 minute miles then a workout like 12x400 at 6:00 minute miles.

Would I improve if I dropped down to 30 miles a week, ran 4 times a week, kept the workout, but maybe did 2 runs at 6:30-6:50 and kept a 10 miler at 8:00?

I feel like the mileage and long run is beating my legs up (even though it is not much compared to most runners here). My legs always feel trashed. However I always race consistently (for example I did 5 10Ks in 2022 ranging from 36:39-37:20).

1 year ago 01/27/2023 10:22am EST

re: 5k/10k

You're clearly aerobically strong, your 5k pace is barely faster than yout HM pace, I don't see too much harm in dropping to 30-35mpw and increasing intensity a little bit

1 year ago 01/27/2023 10:47am EST

re: 5k/10k

5k/10k wrote:
Would I improve if I dropped down to 30 miles a week, ran 4 times a week, kept the workout, but maybe did 2 runs at 6:30-6:50 and kept a 10 miler at 8:00?
I feel like the mileage and long run is beating my legs up

No. Keep the mileage and adjust frequency and distribution of miles.

It's probably the long run that's beating you up. Pull that back to around 90 minutes and 60-75 minutes on recovery weeks.

I would also try to get to 6 days rather than 4. That will allow you to get some shorter, easier runs, rather than every run over an hour. I think you'll see better fitness gains running 6 days instead of 4. Even 5 will be a noticeable difference over 4.

At 40mpw and 6 days, you can do something like: 11-12 for a long run, 7-8 midweek, and then 5, 5, 5, 5.

Start doing recovery weeks. Once every 4-5 weeks, drop mileage down to 32-ish. Reduce the long run as I mentioned above, and you can probably drop one of the short days.

1 year ago 01/27/2023 10:59am EST

re: 5k/10k

5k/10k wrote:
a workout like 12x400 at 6:00 minute miles.

Based on your race times, you're in no-mans land there. Here are some starting points for workouts based on your times and 40 mpw:

200s: 10-12x 200m @ 38-39s with 200m jog recovery

1ks: 4-5x 1000m @ 3:30-3:33 with 200-400m jog recovery (keep it between 2:30 and 3:00)

miles: 4x mile @ 6:05-6:10 with 60s recovery

Get at least a mile warmup and cooldown with each.

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