Which is a better way to structure a week leading up to a key 5k or 10k?

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  • Ivan Drago

    Anonymous Poster

    15 years ago 05/20/2008 5:13pm EDT

    Background: I have run 80-90 miles a week all winter, and have dropped down to 60-70 the last couple of weeks.

    A)

    (Sat) long run of 13-4 miles easy

    Sun. 7 miles easy

    Mon. 8 by 400m at mile race pace (with 3 miles wu and cd)

    Tues. 8 miles easy with strides

    Wed. fartlek of 1-2-3-3-2-1 @ 5k-10k pace w equal jog rest

    Thurs. off

    Fri. 6 miles easy + strides

    Sat. 4 miles easy

    Sun. race

    or...

    B)

    (Sat) long run of 13-4 miles easy

    Sun. 7 miles easy

    Mon. 8 by 400m at mile race pace (with 3 miles wu and cd)

    Tues. 8 miles easy with strides

    Wed. off

    Thurs. fartlek of 1-2-3-3-2-1 @ 5k-10k pace w equal jog

    Fri. 6 miles easy + strides

    Sat. 4 miles easy

    Sun. race

  • well....

    Anonymous Poster

    15 years ago 05/20/2008 8:09pm EDT

    That fartlek workout shouldn't be too hard, so having only two rest days in between the workout and the race should be fine. Either option would work though, but I don't think the day off is really necessary, and it's probably better to run a few easy miles the day after a workout than to take it completely off

  • Ivan Drago

    Anonymous Poster

    15 years ago 05/21/2008 2:14pm EDT
    re: well....

    Does this look like a strong week leading up to a race??? Is there anything I should do differently?

  • registered

    Bovice

    Member since 02/28/2008.

    52 posts. Last post 13 years ago.
    15 years ago 05/21/2008 2:51pm EDT
    re: Ivan Drago

    You don't really need a strong week leading into your race. Your fitness won't really change. You might get a confidence boost but that's about it.

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