Hello everyone.
I am a runner from Germany, who would like some feedback on my training.
I do have a great coach and trainer, but just want show other people my training. Mabye there is something that can be done better.
I am 20 years old, and have PB´s off:
1:55 800m
3:54 1500m
8:31 3000 ( 2:48-2:53-2;50)
15:00 5k road 2:50 first k
14:35 ( last week, i posted about this in a other thread ).
31:12 10k road 15:45 - 15:27
10 mile tempo run 53:22
Run around 100 - 120 km a week
with one long run off 80 - 100 min depending upon season.
2/3 interval workouts.
For the week where the thread is about my training was.
Mon:
88 min 22.68 km 3:53/km
Tues:
Recovery day ( 150 min biking easy )
Wens:10 min LT ( 4 min ) + 2*1200 ( 3:33 - 3:32 )(4min) - 10 min LT
( 4 min ) -1000 ( 72 - 68 - 32 = 2;52.) 2*300 45 p=75
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5833734#ixzz343VhfIVl
Thurs:
66 min 17.06 km 3:52/km
Fri:
45 min ( 11.5 )+2000-1000-2000 p=3 min
6:14 - 2:49 - 6:17 20 min CD ( 5.1 )
Sat:
82 minutes 20.58 km 3:59/km
Sun:
30 min warming up ( 7.3 km )
technique and 5 strides 3 between sets 1=60 sec
2/3 = 90 4/5= 2 min rec
5*(400-300-200) ( 68-51-32)(66-48-31)(67-48-31)
(63-44-28.6)(62-43-28.1)
20 min CD 4.8 km
Hope some one can give me some extra advice.
Thought about adding strides or discussing off doing a tempo run off 6 - 10 km instead off one track workout.
Main focus will be on a fast 10000m track on 14 juny.
And after that on 1500 - 5000. Increasing my PB's and making my kick stronger.
Normally i am only capable off 62/63 sec at 5000m off a slow pace.