Best way to be fit?

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16 years ago 08/11/2007 12:30pm EDT

I have a race that I want to do really good at in about 3 to 4 weeks. I have been training all summer but it hasnt been that consistant, maybe like 50 to 60 mpw. And then I was forced to take a week off completely about 3 weeks ago. The race is at altitude(about 5500ft) and I have been here for about 3weeks, and I have lived at about 1000ft all my life. My goal is to run around 27 minutes for 5 mile race. What can or should I be doing to reach that goal? Doubles? Speed? This isnt the end all be all of my racing but I need to do good here. Btw my 5 mile pr is like 26:50 from last year and had steady pr's during track in 3k to 5k. I just want to be as fit as I can on that day and I understand there are no magic bullets but I just need to get in good shape and try and figure out how to get used to the altitude.

Thanks

16 years ago 08/11/2007 1:02pm EDT

re: rungr8soon

keep doing what you are doing. hopefully that has included some tempo and a few higher intensity workouts. unless you made big improvements during track and over the summer i would be suprised if you ran close to 27 flat considering your pr of 26:50. if you are in low 26 shape you could probably run close to 27 flat at 5500 ft. on a track, there is roughly a 5-10 sec. per mile difference for 8k. on a cross course or hilly road course you could maybe even double that difference. just hydrate a lot and run the first 2 miles or so somewhat conservative then push as hard as possible. hopefully the course won't be too hilly. enjoy!

16 years ago 08/11/2007 6:20pm EDT

re: good luck

Well I had some medical problems last year that prevented me racing at my best so I could have probably run around low 26's on a hilly/hard course or mid to high 25's on a flat course. These problems have since been taken care of and I can run as hard as I need to. But yeah right now I'm doing one tempo run and a longer run and then going hard/easy everyother day. But most of my runs are probably around 7:00min pace and the tempos are probably around high 5's to low 6's. I am going to start running doubles 5 days a week up to race day and see if that helps by just being on my feet more. Any more advice?

Thanks

16 years ago 08/13/2007 8:46am EDT

Gerry, would you recommend this workout as a permanent part of one's training. I try to run 90 mins. twice a day for a total of about 3 hours/day and I race a lot on the weekends, mostly local 5Ks. I'm preparing for several fall marathons. Are the 5K races enough speed work for a good marathon or should I be doing this workout additionally or instead of the 5Ks?

16 years ago 08/13/2007 10:21am EDT

Gerry:

Let me take a guess at what you will say your best times were for this workout: 1:41, 1:37, 1:32. Of course, your times would have been much faster but you ran a 2 hour marathon the day before.

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