Race Advice

Training Advice/Discussion General

15 years ago 04/15/2009 7:23pm EDT

I'm doing a road race in about one month. It's two different races: 1 mile and a 5k. I am going to attempt to try and do both. The reason is because there is prize money for each. I attempted this last year at the end of my track season and ran the mile well (for me) in 5:13 then bombed the 5k 19:3?. There is about 10 minutes inbetween the two. Last year I was 2nd then 5th place, I am hoping to place in the top 3 for both this year. Training/workout adivce for the next month would be helpful.

Also I am running 35-40 mpw with 1-2 workouts each week.

15 years ago 04/15/2009 8:05pm EDT

re: roadchick

I've tried this once, and as it turns out, I had a vary similar result. Ran the mile well and tanked on the 5k. I never had the urge to try it again simply because I'm far from a miler. Anyways, as far as preparing, you need to incorporate what you're trying to do in the race into your workouts. Use one of your workouts each week to prepare for this specific double - really beat up your legs with some speed work, and finish the workout with a longer tempo-like effort.

Maybe 6-8 x 400 @ mile effort, 6-8 minute jog, and a 4 mile tempo. Progress to a closer simulation, maybe 2-3 x 800, jog, 4 mile tempo. The aim is to prepare for a sustained effort after putting out a hard mile. I'm no expert though, so just take it for what its worth.

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