3X1 mile at 5K pace

sure that's fine i guess. it's not the only way though. the amount of time that it takes you to complete the 400m jog will determine how hard of a workout it is for you.

the general idea is to practice running goal pace as much as possible. So maybe you could do 5x1000m at goal pace? you might even be able to do that workout twice in a week.

or 7x800m at goal pace

or progression run with the first mile +30seconds, the middle mile at goal pace, then the last mile faster than goal pace

playaaaaaaaaa wrote:

or progression run with the first mile +30seconds, the middle mile at goal pace, then the last mile faster than goal pace

You realize this would be three miles run at an average of close to 5k pace? And the last two miles would be faster than 5k pace? This workout would kill a runner, if they could do it at all.

Honestly I'd say that's not enough, especially if its your only variation from 10 mile daily runs.

4 or even 5x1600 at 5K pace sounds better, and as another poster said, get that recovery lap around without too much loitering - max 3 minutes.

Take the extra couple of miles and drop the next day's distance back along with the intensity.

RodneyL,

That workout should help you.

An additional workout I would recommend is based on whether during the 17:00-17:15 efforts, 1.) the overall pace feels too fast, or 2.) pace feels reasonable, but you can't hold it the entire distance. If it is #1, then add a workout with shorter intervals around 1-mile to 3-k race pace. This should make your goal 5k pace much more comfortable. If it is more #2, then work some long intervals (2k-2mi) around 10k race pace, with about 1/2 time recovery, and short tempo runs (20 minutes) around your 15k race pace. This should help your stamina.

I would keep the 3 x 1 mile weekly, and add this additional workout every other week to start.

Since you're a master runner, you might also get some huge benefit from the drills and other ideas that Pete Magill talks about in this article. (Definitely watch the drill video).

http://runningtimes.com/Print.aspx?articleID=19258

The schedule at the end of the article might be worth a shot. Mondays are basically your 3x1 mile workout, only in fartlek form on the roads.

Oh, and make sure you don't miss the author's creditials at the bottom of the article. He's legit.

1 mile at 5K pace sounds a bit lengthy (Daniels wants VO2 bouts to be limited to 5 minutes). I much prefer 5x1000 as a workout.

I'd change up the rest. Instead of 400m jog, try a 3-5 minute rest. You know, walk around, stand, basically just catch your breath before the next rep. If you were to do 5x1000 at 5k pace, I'd go with 3 minutes rest. That's a great workout.

Why ask for advice when you have already decided on your training

ukathleticscoach wrote:

Why ask for advice when you have already decided on your training

Asking for advice clearly means that he is open to changing his mind. Thanks for being an ass for no reason though.

Lots of bad advice here

4-5 x 1600m with 2 minutes rest at 5k race pace is the standard workout

3 minutes rest would be for 1600m reps at 3k pace

i like the advice from "from the past". as a test, i would do 3 x 1600m at 5k race pace with 1 minute rest 10 days before your race. if you can do this, then you should be able to get your 5k goal.

from the past. wrote:

Lots of bad advice here

4-5 x 1600m with 2 minutes rest at 5k race pace is the standard workout

3 minutes rest would be for 1600m reps at 3k pace

from the past. wrote:

Lots of bad advice here

4-5 x 1600m with 2 minutes rest at 5k race pace is the standard workout

3 minutes rest would be for 1600m reps at 3k pace

Is that workout even doable? That's 5 miles of running at 5K race pace with 4 recoveries in it.

+1 (or 4-5 x 1200)

halls wrote:

1 mile at 5K pace sounds a bit lengthy (Daniels wants VO2 bouts to be limited to 5 minutes). I much prefer 5x1000 as a workout.

does anyone do this wrote:

Is that workout even doable? That's 5 miles of running at 5K race pace with 4 recoveries in it.

5 x 1600m @ 5k pace with 2 minutes rest has 8 minutes of recovery. I don't know what math you're doing.

You should be able to do this 3 times in a row plus another 200m without stopping (3 x 1600m = 4800m + 200m = 5000m).

So obviously 3 reps with 2 minutes rest is not taxing. 4 is where you start to get a stimulus. The fifth one is the real heart of the workout.

4-5 x 1600m @ 5k pace with 2 minutes rest is a very standard workout.

It's still too hard. If that's "the standard workout" I'll use a different standard please.

the letter why wrote:

It's still too hard. If that's "the standard workout" I'll use a different standard please.

it is a standard workout for good middle distance & distance runners, as is 8x800m @ 3k pace with 2 minutes rest. nothing out of the ordinary

hard work is what makes you faster, it is not supposed to feel easy. if it feels easy you're obviously not taxing yourself enough.

Love it when guys troll with a session that they themselves could only conceive of by trolling, since they have obviously never trained for or done the event themselves.

from the past. wrote:

Lots of bad advice here

4-5 x 1600m with 2 minutes rest at 5k race pace is the standard workout

3 minutes rest would be for 1600m reps at 3k pace

Make it 5 x mile instead of 3 and you will be cruising.

Paddy O'Giantinni wrote:

Love it when guys troll with a session that they themselves could only conceive of by trolling, since they have obviously never trained for or done the event themselves.

You've shown you know nothing about training for mid-distance & distance runners.

4-5x1600 @ 5k pace w/ 2 min rest is a standard workout, as is 8x800 @ 3k pace w/ 2 min rest.

Go look at the training logs of seb coe, steve cram, el g, aouita, feb, bekele, etc

El G does an even harder workout

4 x 2000m @ 5k pace w/ 2 mins rest

One of gebs workouts -> 6-10 x 2000m @ 3k pace, 3 min rest

4-5 x 1600m @ 5k pace w/ 2 mins rest is a VERY STANDARD workout

learn something