I ran a local 5k this past week in 17:22 off of base miles, and during a high mileage week for me.
After a broken foot over the summer, I've slowly built my mileage back up and have hit around 40mpw the last 3 weeks (a lot for me). I've been doing one or two runs a week with 5-10mins of tempo or fartlek, but for the most part just steady runs.
Sooo what can I expect to run once I start doing race specific workouts and rest for a race?
Maybe about 16:07
Sub 17 is a logical target.
expectations wrote:
I ran a local 5k this past week in 17:22 off of base miles, and during a high mileage week for me.
After a broken foot over the summer, I've slowly built my mileage back up and have hit around 40mpw the last 3 weeks (a lot for me). I've been doing one or two runs a week with 5-10mins of tempo or fartlek, but for the most part just steady runs.
Sooo what can I expect to run once I start doing race specific workouts and rest for a race?
What do your coach think?
Good question. It's more fun to pass the time though by asking the letsrun posters.
bump
Based on the difference between my own local midwinter 5ks and summer track, I think maybe close to 16:00
This assumes a single periodised year where you really do 5000m training (not "5k"): e.g. you now do a couple of months of harder base, with tempo work and controlled long reps; then maybe a strength-endurance phase; then you do 2-3 months of track work at a variety of paces from 1500 to 5000, and a few races to get sharp.
If you're just thinking to add six weeks of long reps then race, maybe 16:45.
What exactly is the strenght endurance phase composed of? I'm currently doing the tempo/long controlled interval stuff, and would like to do some good 5ks in the spring/summer, so it seems maybe I should also follow the same sort of plan.
And I apologize if it seems like I'm hijacking the thread. I just want to piggy back on it and learn a little bit, not hijack it.
Thanks.
Not everyone does this.
Arthur Lydiard's people would slot in a month of hills between the end of the base phase and the start of track work; 2-3 hill sessions per week. I had my best years with a Lydiard-inspired group and it worked well for me. Specifically, my 10k time would drop about 1 minute after a month of hills. And when we all stepped on the track in March we felt ready to run fast.
Recently Renato Canova has been doing similar stuff with Kenyans, and Steve Magness writes well about it...
http://www.scienceofrunning.com/2008/03/lydiard-got-it-wrong.html
Lots of good coaches prefer to develop stuff evenly throughout the whole year, and if you have been doing this sort of thing (hill reps, muscle-endurance circuits) already you'll have less to gain.