I do regular 4-6 mile tempo runs, but I'd like to add a bit of variety. What are some different threshold workouts for a 1500/5k type
I do regular 4-6 mile tempo runs, but I'd like to add a bit of variety. What are some different threshold workouts for a 1500/5k type
One simple variation to the tempo I wouldol do is to negative split each mile cutting 30 seconds every time. Start off at warm up pace for a mile then cut 30 seconds off each mile. These are usually around 6 miles (7:30, 7:00, 6:30, 6:00, 5:30, 5:00) Very difficult but very rewarding.
Any run where you're running threshold pace with reasonably short easy run pace (not recovery run pace) recoveries. Fartlek workouts keep you reasonably entertained.
Lane 8 tempo. Start at lane 8 400m start. Tempo pace for 400m in lane 8, jog from finish line back to 400 start, repeat for as long as you like.
12 to 20 X 400m at 10K race pace with 45sec jog recovery.
"Wave Tempo" or alternations. Run slightly faster than tempo pace or effort for anywhere from 400m to 1mi, then slightly slower for another portion. You can change the different distances of alternation so for example, do 400/1200 one week, then 600/1000 the next, 800/800 the next etc.
minute on, minute off
45-60 minutes
Throw in a 100 at mile pace at the end of each 800. Run the rest of tempo slightly slower so that the overall time equals what you normally run. Teaches your body to recover while running a very solid pace.