5/10K training

I use a similar training method with good results. Aerobic training with strides, longer and shorter intervals, etc. What has been your improvement? I'd be interested in knowing what your interval times are. I think I may be pushing the intervals too hard relative to my other training. I do it at 75-80% of mile pace usually.

Actually, I put more stock into the AT runs or time trials. I never really hammer my intervals. My current 5K PR is 17:07 and my mile repeats only average about 5:40. My 800s are in 2:35-2:40 or so and my 400s are about 73-75. Occasionally I try to run a few hard 200s and I run those in 27.5. I have seen a lot of improvement when I raise the mileage of my distance runs. Regarding my improvement, using this system, I dropped almost a full minute off of my 5K time. Granted my times are not fast yet, but I'm working on it. With this system, I feel that I can engineer a peak when I want to. Essentially, most of the year is used as aerobic base training with a few intense bouts of anaerobic training thrown in there (i.e the 6 week cycles). I really like the AT runs and time trials because that gives me a workout with sustained high intensity effort. Sometimes, I'll go to the track and do either a 1 or 2 mile time trial. If I can run 4:50-4:55 I know I'm in good shape for a 5K relative to my ability level. Hopefully this will get faster in the near future. I've also found that going to the track for an 8K AT run is beneficial. I set the pace about 30 seconds per mile slower than my 5K race pace and try to relax and hit even splits. If I'm 10K training, I don't change my hard days, but I do increase overall mileage and try to nail a few 15+ mile long runs. Currently, I run 36:00 for 10K and I'm looking to improve. Anyway, that's my story. I'd appreciate anyone else's input or suggestions. Don't knock my times if they are slower than yours because you were probably in my shoes at some point. I'm just looking to improve as much as I can.

Bert

Bert-

The AT work and lack of hammering yourself on the interval workouts looks perfect.

My only suggestion: You might think about trying 2 8 week cycles (i.e. cross country and outdoor track races) as this will bring about a sharper peak and keep you fresher for base training if you not train specifically for indoor.

There's nothing wrong with using indoor races as time trials, but I think you will find that just 2 main racing seasons will be more effective.

Keep running and good luck.

Bert-

Nice to read something from someone else on this board who is on my level (ie: not that fast, but still trying hard).

I was a chronic 18:00-18:10 5k'er for years until I upped my mileage during base phase to 60-65... but the BIGGEST thing was upping the long runs to 15-17 miles. That did it. A minute was erased from my 5k time after six months of this.

Also, I agree with you on the intervals - I never hammer them... rarely do I go faster than 5k race pace. I thought I was alone in this.

Anyway, good luck with your training and racing.

18yrs old now