3x 1000m @ 3k pace with full recovery

Training Advice/Discussion 5k/10k

15 years ago 08/23/2008 10:21pm EDT

After a long bout of injury after injury, I am finally back in the stage where I can start some longer intervals (btw, I am training for the 5k). I want to keep the volume of the workout itself low, but the intensity high. I already do plenty of longer, slower stuff in the form of long tempos, a lot of cruise miles w/ 60 second recovery, and solid mileage. The past 6 weeks, I had one workout a week of 200-300 reps fast (1500m-mile pace) with full recovery. I know generally v02 max intervals are run with less than full recovery (with rest equal to or a little bit less the time spent running hard), but I would like to start out with plenty of recovery (almost like a Daniels rep except with longer intervals). Would this be a fine transition into more tradition vo2 max workouts?

15 years ago 08/23/2008 10:31pm EDT

re: am i accomplishing anything

Sure, that's fine. If you're going to do 1000's now (assuming you're looking at a peak race in November?), a low volume with moderate speed and plenty of rest is fine. In fact, if done properly this should be one of your easier sessions. (Make sure it *is* easy--which may take two or three sessions to get to--before you start adding reps or cutting rest.)

15 years ago 08/23/2008 10:45pm EDT

re: am i accomplishing anything

Anything faster than tempo pace will help.

Try not to worry so much about formulas.

Your goal, and your progression is what matters.

You play a position in training so keep some flow.

I'd consider a 1500m test, controlled, ~430. Probably tell you more than the 1000s.

The reps w/ full recovery, probably a bit ahead of where you are right now but it could work.

ps full recovery is a dubious/ nebulous concept.

most of the old jargon means nothing.

15 years ago 08/24/2008 3:42am EDT

re: dsrunner has the night off

try these

4 x 1 mile 60 sec rest

5-8 x 1K 90sec rest

6-8 x 800m 2min rest

12x400m 1min rest

20x200m 45sec rest

3x2K 90sec rest.

15 years ago 08/24/2008 10:26am EDT

re: train to race

train to race, those are great workouts, but I am trying to work into longer intervals with full recovery and low volume first (keeping the intensity high though). I will probably add volume before cutting down the recovery. Just for the sake of an example, here is what I mean.

Suppose my 3k pace is 5:00 min/mile, which is 3:07 for 1000m.

Week 1,2 : 3x 1000m in 3:06-3:09 with 4 minute recovery

Week 3: 4x 1000m in 3:06-3:09 with 4 minute recovery

Week 4: 5x 1000m in 3:06-3:09 with 4 minute recovery

(volume first, then recovery)

Week 5,6: 5x 1000m in 3:06-3:09 with 3 minute recovery

Week 7 : 5x 1000m in 3:06-3:09 with 2 minute recovery

*Note: this is NOT my training plan, just an example of how I want to work into longer intervals again.

Also, in the past, I performed best for the 5k, when I keep my long interval pace in the lower spectrum of the 3k-5k pace range.

15 years ago 08/24/2008 2:10pm EDT

re: am i accomplishing anything

Sounds like a solid plan.

I think that for most people, 5k pace is actually quite a bit slower than VO2 max pace and that 3k pace is a much better indicator.

15 years ago 08/24/2008 9:25pm EDT

re: CoachB

CoachB wrote:
I think that for most people, 5k pace is actually quite a bit slower than VO2 max pace and that 3k pace is a much better indicator.

Emphatically agree. The great majority of runners, even most males, would be better off using 3000/2M pace as an approximation of VO2 max pace.

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