Wondering which one is best for a 5k runner and how many times a week do you do speed work in season?
Wondering which one is best for a 5k runner and how many times a week do you do speed work in season?
All of them
Yes
both are useful for a 5k runner.
suggest 1 week fartlek and track workout session
next week hills and tempo run over mixed terrain.
repeat etc
Do the sessions every tuesday and thursday and then use sunday for the long run.
1 strength workout + 1 speed workout + long run
So...tempo/fartlek/hills are all strength. Speed work is intervals.
On weeks where I don't have a race, I go:
Monday- miles
Tuesday- tempo run
Wednesday- miles
Thursday- miles
Friday- 6x1k
Saturday- miles
Sunday- long run
I think sometimes people have a tendency to run too many workouts during a week and not enough mileage days...if I were to have a long streak of weekend races, I drop the workout on Friday and instead do something easy like an easy 30 minute run. Then on the Tuesday workout, I do a strength workout one week and a speed workout the next. It's pretty simple.
I do a tempo every week, alternating 10 miles and 6 miles each week. The track (race pace) and fartlek are my other workouts which also alternate each week. The 10 mile has a lot of pace change (.5 @ x, .5 @ Y) for last 6 miles. That week is the week I do track. So essentially one tempo/farlek a week alternating with a straight tempo and track workout.
You do lots of tempo (2-3x / wk) during base. Moving into start of season you cut to 1 tempo, 1 hard fartlek or track workout/wk. Last two months before peak race you do all speed but sustain your long run until 3-4 wks out. During this time your races are your tempo replacement.