Keeno, just curious as to what your time was in the race...
Keeno, just curious as to what your time was in the race...
If you can finish that kind of workouts you can go sub 15 min
I ran 14:41 on the track yesterday.
I did workouts like
5*4*400 with 60 rest
72 - 70 - 68 - 66 -64.
8*1000 in 2:50 with 2 min rest
5*2*800 in 2:24 - 2:20 - 2:16 - 2:12 - 2:08
Rest increasing from 30 - 45 - 60 - 105 - 150 seconds
5*(200-400-600-400) rest 1 min
Serie rest 3 min
30 - 64 - 1:40 - 64
My pr's are
1.5k 3:54
3k 8:29
5k 14:41
10k 30:46
If you can manage these workouts you will be fine.
15 minute 5k pace is 4:48/mile. Run 1x1600 at 4:58, 2 minute rest; 4x500 at 4:48 pace (90 seconds each), 1 minute rest, 2 minute rest after last one; 1x1600 - first 800 at 2:19 (4:38 pace) and then hold steady or try to pick up (no faster than 2:13 though).
the 1600 gets your legs engaged and is a "specific" (within 5%) pace, the 4x500 is at pace, and the 1600 at the end is faster to simulate finishing strong
Is there a rule against attaching a helium balloon to yourself while running a road race?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
How rare is it to run a sub 5 minute mile AND bench press 225?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts