im training for indoor outdoor track and gunning for a good 5000 meter. how many meters shud i run during intervals? 5000? less? more? i was hoping at a chance to run 1530s this yr. i think 1535 qualifies for our conferene meet. i know not a great time but wud be a big improvement from my 1620 in high school. thanks to anyone that helps out.
Wait til outdoors to attempt the fast run. build up distance and longer intervals/hills during the winter. What does your team coach recommend?
If I read correctly, Jack Daniels suggests the following for a workout of the given type:
Tempo (5k pace + :25/mile) - up to 10% of weekly mileage, (with very short recoveries if you're doing cruise intervals)
Interval (5k pace) - up to 8% of weekly mileage w/1:1 work:rest ratio
Repetitions (1500m pace) - up to 5% of weekly mileage w/1:3-4 work:rest ratio
If his reputation alone isn't enough to provide validity to these guidelines, I can only offer limited anecdotal support in the form that these guidelines worked very well for my team this past season. We had runners with vastly different abilities and bases (20 mpw - 60 mpw), but still managed to get everyone to improve significantly, peak at the end of the season all the while avoiding injuries.
Best of luck to you!