how beneficial are 4-6 mile repeats for 8k/10k racing?
any experiences? what kind of rest in between?
how beneficial are 4-6 mile repeats for 8k/10k racing?
any experiences? what kind of rest in between?
Mile repeats are a pretty staple training tool for those distnaces. In the beginning of the season I do equal time rest( run a 5min mile, 5 minute rest). But then once I have been doing those for a couple weeks I shorten the rest to 3 minutes. I keep the rest always at 3min for the rest of the season and the only thing I change is my times get faster toward the end. My times have improved greatly by doing this. I always feel really strong after a few weeks of this. Good luck and hope this helps.
Shorter used to do 3 of them per week in one of his usual two hard workouts. The other hard workout was 12x440 (400m) if memory serves me right.
In addition to that he did one long run of 20 miles or 2 hours (whichever came first) then would put in as much easy mileage as he could find time for during the rest of the week.
He said he could put his training program on one sheet of paper. Yet, now he's written a book. Contrary?
...during X-C season. later in the year when peaking for Conference and Nationals, coach would switch to 1/2 miles, but we did interval miles every Monday from Aug to late October. Since X-C and 10k track are similar distances, I would assume that they would be a staple for a 10k runner during track too; at least early in the season.
Towards the end of summer base mileage we start weekly track workout of 6 x 1 mile reps in 5ish mins with 3 mins recovery. Warm up for 15 mins and jog warm down 15 mins.
This carries on through to November. These are a vital part of our training regime and vital for xc speed/stamina.
Mile repeats worked pretty well with my guys; never worked well with my female runners. I think it may have been that "3:00 to 5:00 repetition" thing--when my women did mile repeats, they were typically 6:00 or slower.
On the other hand, 1000s (or 1200s) worked great for the women, and weren't bad for the guys, either.
sweet thanks guys
Factoid wrote:
Shorter used to do 3 of them per week in one of his usual two hard workouts. The other hard workout was 12x440 (400m) if memory serves me right.
In addition to that he did one long run of 20 miles or 2 hours (whichever came first) then would put in as much easy mileage as he could find time for during the rest of the week.
He said he could put his training program on one sheet of paper. Yet, now he's written a book. Contrary?
No one would buy a sheet of paper...