The SINGLE BEST WORKOUT for 5k/10k guys

Trollus Maximus wrote:

There is no single workout that will magically transform your running. Improvement is due to a consistent body of work.

I never said it was a single magical workout that will transform your running. Just that it is a very efficient workout, that in my opinion does the best job of accomplishing all the important aspects of a 5k/10k race. Those being lactate threshold, gear changes, and turnover. Learn to read dummy.

Here's something I never understood about the 30/40 workout. So if you run the "off" 200 in 41, you're done?

I feel like that would be the hardest part. What if I could do 20 x 30/60? Would that be of no benefit?

Jeff Albertson wrote:

Here's something I never understood about the 30/40 workout. So if you run the "off" 200 in 41, you're done?

I feel like that would be the hardest part. What if I could do 20 x 30/60? Would that be of no benefit?

Of course there would be SOME benefit, but not optimal benefit. For my workout, running a second off on a couple of 200's isn't significant. The point for my workout is to have changes of pace while achieving an overall tempo effort. Bowerman took a more "race" mentality to the workout.

i typically do a 20 minute workouts alternating between 30 seconds @ 3k and 30 seconds at 5k +5-10 seconds 2 weeks before a 10k race. If struggle, I generally know I need to revise my pace goal.good workout, mentally good too. Plus, the 200m you suggest versus my 30 seconds would be much easier to control and measure the pace so i'll give it a try.i like this type of thinking if it applies to continuous running and not intervals.another basic workout that fits into this line of logic is 3 x 400/800/1600 where you don't rest between segments and rest 2:00 minute jog between compound set. 400m @ 3k, 800m @ 5k, 1600m @ 10k. I remember the first time did this i tricked myself and ran them in 70/2:30/5:15-20 and felt very confident moving forward to a 10k race

Curious Cat wrote:

I forgot to stress the importance of hitting the splits for each 200. Much like a tempo run, if the pace is off, too fast or too slow, you lose the benefit of the workout.

You have just adapted the classic "straights and bends" session (6 - 12 laps, striding the straights, floating the bends or vice versa). When I last did that session, I was running tempos at 6:00 pace and guess what I hit for the 8 laps (just short of two miles but who cares)? 12:00.

Good workout, but there are better/other sessions out there. I like this session in the early season or if my legs are beat up and I feel zapped from too many 200's, 400's and 800's on short rest in the racing season.

You are right though, same type of effort as a tempo but a lot more manageable and interesting than hammering away for miles and miles. Makes a lot of sense for the distance guys who have a lot of aerobic strength but no kick as it involves pace change all the time - you never really settle into a rhythm.

(Sorry if someone has already said all of this before, I couldn't be bothered reading through the whole thread before I answered).

Tempo pace is too slow if you are just doing one workout - that's for half marathon and runners world readers

4 x 1 mile 90 sec recovery at 5km pace

long run will take care of the 10km

The question is effing stupid though. If you want advice on training the worst thing you can do is ask a question with a proviso. Train properly not with your own bs idea

Define 'contious.

If you read 'Running with the Kenyans' they do a lot of Fartlek based workouts around a track.

Hate to burst your bubble, but in my college my coach had us doing a similar style of workout. I would however rate this workout as being pretty effective for a 5k type. This workout would generally be seen as one of our "major" tough sessions though (and it was if done correctly).

The main difference would be that we would be doing intervals of 800m-2000m alternating between mile/3k pace or 3k/5k pace or 5k/10k pace (depending on the length and number of intervals, season etc).

The problem with a blanket "5 second rule" is that it doesn't really work for everyone; for a slower runner 5secs from their LT is a different physiological situation than for a faster one. For example, if I used this rule, the workout would be much too easy for me. I would be alternating between a little faster than my 3k pace and easy run pace, which wouldn't be a challenge at 200/200 (and yes, I do know for sure as I have described above being able to do this workout between 3k/mile and 3k/5k pace). For your 14:00 5k guy, the pace seems a bit hot.

So, good in theory, but I would probably stick with switching between physiologically known/relevant paces. This is more race specific as well, since all the paces being run are ones you would actually have to use.

nothing new here? wrote:

No offense, but it is remarkably similar to this:

https://www.mcmillanrunning.com/articlePages/article/39

Hmm, Pre workout from the 70's and Mcmillan's, wonder which one was copied?

There is no BEST bang for your buck. There are no shortcuts.

Just stay healthy for 3-4 years and run 70-80 MPW consistently. Do some kind of repeatable, not all out workout once per week, and work on turnover.

Thats your BANG but it takes a lot of BUCKS.

200-400-600-800-1k-800-600-400-200 with 200 recovery jogs about 2.5 weeks before a race seems to be the "SINGLE BEST 5k/10k WORKOUT for me.

Do this:

10 minute warm up jog

10 minute tempo run

3x1600m at (5K pace with 90 second standing rests)

3x400m at mile pace with 60 second standing rests)

10 minute cool down

This workout is do able and works all the systems needed to run a good 5K.

I have to chime in on this topic. As someone who has coached Division I track and cross country for 26 years, the single best workout for 5k/10k guys is the workout that follows other workouts in the right order.

I am sorry to be the skunk at the picnic. But the key to success is doing the right kind of workouts in the right order. The order that you do these workouts in is the most important thing IMO. You talk to any successful distance coach, and they have their order of training. They mix certain workouts with other workouts. To me, that is the most important part of training. There is no single workout that works best. And it depends on what part of the training cycle you are at. In the competitive phase, the key workout is something that simulates a race. In the general preparation phase, it is more of an aerobic type of workout.

Coach T wrote:

I have to chime in on this topic. As someone who has coached Division I track and cross country for 26 years, the single best workout for 5k/10k guys is the workout that follows other workouts in the right order.

I agree that "order" plays a role in training. My argument however, is that my workout is useful at anytime throughout the season. This could be the first workout the athletes run in their season, or the last one before the big race. Either way, it will serve the purpose you want it to.

cawlledge wrote:

Hate to burst your bubble, but in my college my coach had us doing a similar style of workout.

Good for him! I never said I invented it, just discovered it!

If someone tells you they found religion, they didn't invent it, it just become known to them!

Rojo, what do you think about this workout? Like it? Hate it? Why?

The single best workout for 5k/10k guys is: CROSSFIT

"Why" you ask?

Easy. Adding yet another tempo, intervals or another 5mpw when you already run 70-80mpw gives you hardly anything. Maybe 1% result. That's it.

In the end, you're still a WEAK and SCRAWNY long distance jogger.

Add CrossFit, ease off the running a bit and you will feel much better and your PHYSIQUE will improve as well.

Xfit_guy_the_real_1 wrote:

The single best workout for 5k/10k guys is: CROSSFIT

Nice try, you're clearly trolling. Go back under your bridge fool.

ukathleticscoach wrote:

Tempo pace is too slow if you are just doing one workout - that's for half marathon and runners world readers

4 x 1 mile 90 sec recovery at 5km pace

long run will take care of the 10km

The question is effing stupid though. If you want advice on training the worst thing you can do is ask a question with a proviso. Train properly not with your own bs idea

Do not call yourself "coach" if you´re going to write retarded BS.