Dear Letsrun
I have a 5000m race tomorrow, where there will be to rabbits for pacing.
One will run 72/400 = 15:00
And the other will run at 69/70 for 400m or 14:30 pace.
I don't know what rabbit too follow, 15:00 is mabye a little too slow for me at the moment.
But 14:30 is probably a little fast.
I run around 100 - 120 km a week.
On training camp i ran two weeks off 163 and 145 km.
With 2 or 3 interval workouts and one long run off 80-90 min
3 workouts when not a race and 3 with no race.
Did the following workouts:
2*4*1000 3/5 min ( 2:59/3:01/3:02/2:59)(2:58-3:00-3:00-2:58)
3*3000 9:42 - 9:29 - 9:19 4 min
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
5*1000 ( 3min) 2:55 - 2:56 - 2:55 - 2:54 - 2:53
2000-5*300-1000-5*200 5:59-(46-45-45-46-45)-(2:45)-(30-30-29-29-28) Break 4 after 2000. 75 sec between 300 and 3 min after 1k, 60 sec between 200.
3000-2000-1000 ( 4 min ) 9:11-5:54-2:51