5/10. Training by distance is inferior. Use time-based intervals and train by feeling. Bust out that whistle and stop watch. FEEL THE RUN DON"T THINK IT
goal is to develop specific endurance for 5k for runners doing 30-50 mpw
rate this workout out of ten
1.5mile reps at 10k pace is extremely difficult.
Honest advice: you don’t need 5k workouts in high school. You probably race 6 to 8 5k’s a season with those kids, that is plenty of 5k specific work for one season. Just do tempo’s and threshold reps with the other workouts. And tack on 4-6x200-400m at mile pace every now and then
Overcomplicated, just do 800’s and 1k’s at 5k maybe with some 200s after, 20-25 minute tempos, and some hill repeats
Also runners on the lower end of 30-50 mpw don’t need to be doing workouts with 5 miles of volume at 10k pace, you can make it higher quality and even a little less volume
Honest advice: you don’t need 5k workouts in high school. You probably race 6 to 8 5k’s a season with those kids, that is plenty of 5k specific work for one season. Just do tempo’s and threshold reps with the other workouts. And tack on 4-6x200-400m at mile pace every now and then
Great advice here. Short threshold intervals are great training.
If you do want something faster, don't make it 5k specific. Try some 30" or 60" hills with jog down recovery. I really like two sets of 4-6x60" (5' rec btw sets) for HS 5k, but your 800/1600 guys would thrive on the 30" hills.
I would do that as a Wednesday practice before a Saturday meet. A Thursday hill session before a Saturday race could have kids feeling flat on race day.
Agreed. They'll probably struggle running this too fast and then too slow. Would rather just do tempo/threshold work. Teach them to run comfortably hard off of short rest or continuous running.
You can definitely do 10k pace work but jumping to 1.5 mile reps even for 4.5 total is going to be a bit hard. It's not a bad workout. You could have them do it but I wouldn't.
I echo what others have already pointed out. Your runners have no idea what 10k/5k pace is, plus everybody is different so some will be running too fast, the others too slow. It's easy to say "run 10k" pace." It's hard for inexperienced runners to execute.
Overcomplicated, just do 800’s and 1k’s at 5k maybe with some 200s after, 20-25 minute tempos, and some hill repeats
Also runners on the lower end of 30-50 mpw don’t need to be doing workouts with 5 miles of volume at 10k pace, you can make it higher quality and even a little less volume
I came here to say that.
If you really want to do 10k pace, you can do 3-4 minute reps x 4-6 and get plenty of stimulus for a single workout without overcooking your low'ish mileage runner.
goal is to develop specific endurance for 5k for runners doing 30-50 mpw
rate this workout out of ten
Instead I would do a 2.5 mile tempo and then a mile at 5k pace. Give them a full recovery after the tempo (3+ minutes) in case they run it too fast.
That's a better plan.
I might even make it like 1 mile warmup progressing straight into a 2.5 mile tempo and then a short walk over to the track for 4x 200 with 60-90 second walk recoveries instead of an 800 on the back of the tempo if the goal was to get those legs turning over fast. That's short enough with enough recovery they'll still be able to complete quality reps if they went too hard earlier. A mile cooldown puts the whole workout at 5 miles, which feels about right for a 30 mpw runner.
You could make the WU and CD a little longer and throw some strides into the WU for the 50 mpw runner.
goal is to develop specific endurance for 5k for runners doing 30-50 mpw
rate this workout out of ten
The longest repeats you need for the 5K is 1 mile repeats at 5K race pace. Half miles are even better 6×800m slightly faster. If the runner can run 16 flat for 5K do the halves in 228 to 230. Weekly long run and one tempo run per week. All other runs easy. Some weeks do hills on the cross country course especially if big races are hilly