Hey I am a highschool student that wants to break 17 during a race sept. 7th. I am pretty much self coached. Its important to me that i run fast during that race, but I will obviously continue to race throughout the season. I dont want to do any short intervals because I dont want to burn myself out.
Could anyone give me suggestions of workouts to try in the next couple weeks. Would it be a bad idea to do a workout of mile@ 6:00 1 minute rest Mile@ 5:45 1 minute rest Mile@ 5:30?
I will let out kids do cruise miles at this point in the pre-season, which isn't exactly what you're describing but you could try that. What is your prior 5K PR?
Those mile times sound awfully slow for breaking 17 min. on an XC course. If that's a reasonable workout for you right now, you should probably adjust your expectations for that Sept. 7 race and work on bumping up your mileage until you can run 4-5 mile repeats at that 5:30 pace, keeping the rest about the same.
17:20 is my current pr.
How fast should i do cruise intervals?
I really want to run fast in the beginning of the season, if i can just maintain that fitness til the end of the season its fine by me, (I dont care about running p.r.'s in big meets etc.)
To somewhat Knowledgable- I can definately run alot faster than that in a workout, I just dont really know how to structure a workout. I know 17= 5:30 pace but i dont really know how to set up a workout. I feel like i am in shape to run 17:20-30 right now.
Saturday long run (about an hour or +)
Monday 8-12 x 200m at mile pace, full rests (about 5:00 mile pace, 36s)
Wednesday 20 or 30 min tempo, or 4-5 x mile, 1 min rests (about 6:00 -5:50 mile pace)
Friday 8-12 x 400m at 2 mile pace (about 5:20 mile pace, 80s)
all the other days easy (7:00 to 7:30 pace)
*paces based off a 17:00 min 5k runner with Daniels' VDOT charts
good luck
How much rest for the 400s?
bort wrote:
I dont want to do any short intervals because I dont want to burn myself out.
These short intervals (200m repetitions) should basically be strides, and by full rests I mean 2, 3 minutes.
You won't burn out by doing strides. You will if you run all-out without enough rest.
Also, the paces I said assume that you can run a 5 minute mile, maybe a little under.
green eggs and hammy wrote:
How much rest for the 400s?
About 30 seconds to a minute rests. It's not terribly exact but about half, so :40s.
Another good, simple vo2max workout you can do is Billat 30-30s
If on a track, run 200m at vo2max pace (:40s) and then jog the next 100m in :40s. Continue until you can't hit the goal pace any longer.
Kdikeka I am in a very similar position as prior poster ie trying to break 17 for 5k and 35 for 10k on road. I have been recommended the following. Do u agree with it? I am 23, have got down to 35mins for 10k.
Sunday - Long Run 1h20-1h30
Monday - 12 x 400m or 12 x 300m (mainly summer) 10 x 300m hill reps alternating in winter
Tuesday - 50mins Easy
Wednesday - 35min Tempo
Thursday - 50mins Easy
Friday - 8x1000 / 6x1200 / 5x1600 alternate
Saturday - 30mins Easy
*If race on either saturday or sunday accomodate long run elsewhere in the week.
That looks solid.
Strides, Tempos, vo2max work, and long runs
For Monday you could also do 200s, focus on your form
Wednesday any variation of that- 6 x mile or 3 x 2 mile is good, breaking it up makes it a little less mentality taxing, but make 35-40 minutes continuously at about 5:50-6 pace what you progressively work towards
Friday will be tough, the 1000s will probably be fine, when you do the 5x1600 though don't be afraid to take 4 minutes break in between. It doesn't have to be 2:1, 1:1 works well with longer intervals.