Can people give me some ideas of some good 3k and 5k interval sessions as I am getting bored with the usual stuff e.g. 12x400m with 60s jog ect
3k PB = 9:38 target is 9:20
5K PB = 16:40 target is 16:10
weekly mileage - 50
Can people give me some ideas of some good 3k and 5k interval sessions as I am getting bored with the usual stuff e.g. 12x400m with 60s jog ect
3k PB = 9:38 target is 9:20
5K PB = 16:40 target is 16:10
weekly mileage - 50
try a ladder on the track, or a fartlek on the roads.
12X200 w/50walk, 50jog for speed endurance
try 6 times 600m/200 jog recovery.
ideally a cut down workout, meaning each interval isw as fast of faster than the one before and last of the 6 is yoru fastest.
The 200m jog does not allow for full recovery so more strength based than true speed workout.
There's an infinite number of good workouts out there if you're creative. Here are some ideas:
1600, 5x200, 1200, 5x200, 800
2000, 1600, 1200, 800, 400
3-4x(800, 600, 400)
5-6x1000 alternating fast and slow reps
5-6x1000 fartlek alternating fast and slow 200m
There should be a slight emphasis on 3k-5k pace, but your workouts should incorporate a wide range of paces from tempo pace all the way down to mile pace and faster. The recovery is whatever you need to hit the kind of splits you want. Just use your imagination
here's an interesting one
200m @ 800 pace, straight into 1600m at tempo pace, straight into 200m @ 800 pace. stop.
3-4 times, 3-4 mins rest.
if you want to hurt badly:
3-4x1600m @ 5:10-5:15 with 5 mins rest
or
4-5x1200m @ 3:52-3:55 with 4 mins rest
those are workouts run at rough estimates of VO2 max pace, specifically written for you and your weekly mileage
I second the ladder workout idea.
Or ladder sets, so 2x800, 2x600, 2x400, 2x200 at 5k pace, 3k pace, mile pace, all out.
A personal favorite is 4-5x(600/400) with 1:30 rest in between intervals and sets.
Kieran16 wrote:
Can people give me some ideas of some good 3k and 5k interval sessions as I am getting bored with the usual stuff e.g. 12x400m with 60s jog ect
3k PB = 9:38 target is 9:20
5K PB = 16:40 target is 16:10
weekly mileage - 50
1600-1200-800-400-800-1200-1600 with half distance recovery at 5k pace.
4x1600, 90 seconds rest @ 5k pace
6x800, 90 seconds rest @ 3k pace
I am seriously thinking about doing this:
writing distances on index cards - 200, 400, 600, 800, 1600
say 20 or 30 cards
then shuffle them up
pick a card, run that distance.
after, pick another card and do that distance.
Stop when you get to 5000 meters of hard stuff
The point is to mimic the randomness of a race, which is never as regular as an american interval workout.
It's not scientific, but I bet the mental benefit would outweigh the lack of science. Which is dubious anyway - why 400s? why not 500s? It's all just tradition anywya.
I am serious I want to do this wrote:
The point is to mimic the randomness of a race, which is never as regular as an american interval workout.
What exactly is an american interval workout?
an american wrote:
What exactly is an american interval workout?
An interval in America.
Repeat 800's build strength. Something good to work into as you come to the end of your summer base building phase for the upcoming high school or XC season. Along with this would be repeat hill intervals run ideally on a trail. It's also a nice break from always being on the track.