I don't need anything that predicts my time is totally murderous, but rather a workout that gives the best tune-up about a week and a half before a flat road race.
I've been running about 55 miles each week. Targeting sub-18, or thereabouts. Haven't gotten a ton of specific 5k work in during this section of training. It's been balanced across the board.
3k at 10:48, 6:00 rest; 800 at 2:45, 3:00 rest and 300, 200 around mile effort
5x1000m @ race pace, 2min JOG recovery, no walking. Then follow up with 4x150m or 200m, full recovery.
Pace will feel easy for the first 2-3 intervals, but then you'll start to get a feel for late race fatigue and learn what to do.
I like 3200 at race pace, long jog recovery (like 10 minutes), then a few hard 200s.
RacePaceIngrained wrote:
5x1000m @ race pace, 2min JOG recovery, no walking. Then follow up with 4x150m or 200m, full recovery.
Pace will feel easy for the first 2-3 intervals, but then you'll start to get a feel for late race fatigue and learn what to do.
Correct.
RacePaceIngrained wrote:
5x1000m @ race pace, 2min JOG recovery, no walking. Then follow up with 4x150m or 200m, full recovery.
Pace will feel easy for the first 2-3 intervals, but then you'll start to get a feel for late race fatigue and learn what to do.
Good advice. I was going to post that also.
1 mile at tempo effort, 60s recovery, 3 x 800 at goal pace w/ 400 easy jog recovery, 1 mile at tempo effort, 60s recovery, 400 @ mile pace and 2 x 200 hard all w/ 200 easy jog recovery.