I have a 10k in 2 weeks and a half marathon in 7.
I'll do a tempo on Thursday so this should be something fast - 5k pace or faster. Legspeed is my achilles heel...so to speak.
I run 50 mpw and ran a 5k recently in 17:30.
I have a 10k in 2 weeks and a half marathon in 7.
I'll do a tempo on Thursday so this should be something fast - 5k pace or faster. Legspeed is my achilles heel...so to speak.
I run 50 mpw and ran a 5k recently in 17:30.
5 x mile @ 5K pace, 3 minutes jogging 400m recovery
30 x 200 in ~35. Walk 200 recovery.
10x400m hopping, alternate leg every 100m. Rest 2 mins between sets. Your welcome!
fpole wrote:
30 x 200 in ~35. Walk 200 recovery.
this sounds pretty good. but more like 38s. I'm slow as freaking molasses.
or maybe 300s instead of 200s.
mile repeats are good too but I think I need to run fast rather than long right now.
why walk instead of jog between 200s?
30x 1 minute on, 1 minute off, with the "off" being at your normal long run pace and the "on" being a little faster than your HM pace.
steeplechump wrote:
30x 1 minute on, 1 minute off, with the "off" being at your normal long run pace and the "on" being a little faster than your HM pace.
so I would be running 30 minutes at a little faster than HM pace...doesn't sound very hard. I would do a 30 minute tempo at faster than that, with no breaks every minute.
What am I missing here?
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