Transitioning from doubles to singles

Training Advice/Discussion 5k/10k

13 years ago 07/19/2010 2:43pm EDT

Alright, I'm no stranger to the benefits of high mileage training, even though I'm focused on racing the 5K through half-marathon. The summer has allowed me to put in a huge base ( consistent weeks at 70 miles/week, w/ 2-3 quality workouts) But come mid-August, school will begin and I'll have to go back to my work schedule. I'm a teacher, so I get summers off.

I'm concerned that now I'll be forced to reduce my mileage and fitness will drop. Should I try to cram the same mileage into singles? I should say from the outset that I'm not a morning runner, so that's out of the question. We also don't get a long enough lunch break so that's out of the question too.

My schedule over the summer has looked like this:

M- 1) 8 miles (7:45pace) 2) 3 miles (6:10 pace)

T- 1) 4.5 miles (7:45pace) 2) 6 miles (6:30 pace)

W- 1) 8 miles (7:45 pace) 2) 6 miles (7:00pace)

Th- 1) 4.5miles (7:45pace) 2) 4 x 1 mile (5:45avg)

F- 1) 6 miles (7:45pace)

SA- 14 miles ( 8:00 pace)

SU- 10 miles (7:45 pace)

I should add that my PR's are 16:30 for 5K and 1:16 for half-marathon. This schedule reflects what I've been doing over the summer but as the fall racing season approaches I plan on incorporating more V02 max work and short repeats.

What does everyone think?

13 years ago 07/19/2010 3:01pm EDT

re: in august

The 4x1 mi workout is too lonely.

You should be doing another workout for the week.

Possible hill repeats.

The benefits of hill repeats are better than almost every other workout a long distance runner can do.

You will become more tired, sore and weary for a couple of weeks, but eventually the payoff will be larger than if you just stayed with your typical plan.

Also, 8 min pace is too slow for a 16:30 5k guy.

you should not be running slower than 7:15 on any run.

13 years ago 07/19/2010 3:06pm EDT

re: ridiculous

ridiculous wrote:
The 4x1 mi workout is too lonely.
You should be doing another workout for the week.
Possible hill repeats.
The benefits of hill repeats are better than almost every other workout a long distance runner can do.
You will become more tired, sore and weary for a couple of weeks, but eventually the payoff will be larger than if you just stayed with your typical plan.
Also, 8 min pace is too slow for a 16:30 5k guy.
you should not be running slower than 7:15 on any run.

I agree, another workout would be good. Perhaps a tempo run or cruise intervals? Hills can be alternated with the 4 x mile.

As for pace, 8 minute pace is a bit slow, but not crazy. Maybe drop it down to 7:30-45. You don't need to hammer every run, and you need to recover! (I'm in a bit better shape then 16:30, and I wouldn't recover running 7:15s.

I'm curious as to why you're doing a 3 miler in the afternoon at 6:10 pace. Too slow for threshold, too short too, and too fast for anything else.

13 years ago 07/19/2010 3:17pm EDT

re: RD

The 3 miles at 6:10 pace and 6 miles at 6:30 pace are my version of tempo or "threshold" at this point. The thing is, running so much volume takes the punch out of my legs, and any faster than those paces would be race effort running solo.

I only run 8:00 pace on my saturday long run because it's on the beach, soft sand.

The other aerobic efforts are just under 8 min. pace in order to recover and be ready for the track/tempo stuff.

I should mention that I alternate a 200/400 workout every other week to maintain leg turnover, along with ocassional striders, just to stay in touch with some speed.

13 years ago 07/19/2010 3:21pm EDT

re: in august

I was regularly tagging two babes last month but I had to get rid of one becuase whe went completely bat shit. I currently only am doing one babe. She is fine and likes to get freaky but I miss the variety. I am thinking of bringing in another one (possibly two) soon.

13 years ago 07/19/2010 3:24pm EDT

re: in august

You hould definetly reconsider being a "morning person" that will make life much easier running-wise and maintaining the doubles.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Transitioning from doubles to singles

Of General Interest

This thread has already been deleted.

You have been subscribed.

Transitioning from doubles to singles

Follow RD

Block RD

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.