I'm running an 8k on Oct 2 even though I've really only been doing base stuff up until now (mileage, long runs, a low key threshold once a week). If I want to run well at this race and don't have anything to peak for after it, what should I do between now and then to maximize performance? I was thinking a few fast rep workouts like 10x200 in 31 or something, maybe a 2 mile time trial 10 days out. Thoughts?
I don't know how much the 200s will help. I think some VO2 stuff might be more in order (although without ignoring the aerobic strength work entirely). I would structure my training something like this for the next three weeks (with all other days being whatever you usually do for an easy day):
Week 1
Workout 1- 5 x mile @ 5k pace + 25s/mile w/ 75-90s recovery
Workout 2- 6 x 1000 @ goal 8k pace w/ 90s-2mins
Workout 3- Long run w/ cutdown to 10k pace over last 2-3 miles (meaning not that the last 2-3 miles should all be run at 10k pace, but rather should be gradually cut down from easy pace, to marathon pace, to half pace, to 10k pace)
Week 2
Workout 1- 25 minute threshold run, 2 mins recovery, 400 (1 min recovery), 2 x 200 (easy 200 jog recovery)
Workout 2- 6 x 1000 @ current 5k pace w/ 2 mins recovery
Workout 3- long run of 3/4 usual distance, finish w/ 8 x 200 w/ 200 EASY walk/jog recovery
Week 3 (race week)
Workout 1- 2 x 800 @ 5k pace, 2 mins recovery, 2k @ 10k pace, 2 mins recovery, 2 x 800 @ 3k pace, 2 mins recovery, 2 x 200 w/ easy 200 jog recovery
anyone else?