does anyone have a relatively low-stress predictive session for 5000 or one that can be performed on the Tuesday before a Friday evening race?
if not, when could this be done?
does anyone have a relatively low-stress predictive session for 5000 or one that can be performed on the Tuesday before a Friday evening race?
if not, when could this be done?
Here are two predictor workouts, but these may be too intense to bounce back from on that short of rest (from Tuesday to Friday). That seems to be a bit of a function of the individual ... and age.
6 x 800 with 45 -60 second rest with the 800's at 4 seconds per 800 faster than goal race pace. For example: you want to run 16:00 for 5K. That is a race pace of 5:07-8 a mile. Run these 800's in 2:29-30. Additionally, run them as if you were in the race: should feel easy on the first two, a bit more pressing in the middle two and you are going after it in the last two. 60 seconds works well, but I personally find that I need to drop the rest if I want to be really confident (I think I recover too well in the 60 seconds and 45 better emulates race conditions).
The other is similar: 4 x 1 mile with 60 seconds or 200 meters jog of rest. Actually, this is harder and your miles could be (for say again a 5K at 16:00) right at desired race pace. There are some that say that this workout can be done with three miles because they respond better in a race anyway.
Good luck (luck is where preparedness meets opportunity).