Say my goal is going after a good 5km time. Right now I'm upping my mileage, and I don't know which would be the best aproach.
If we're talking about a 4'00''km pace (6'26'' mile or so) what would be the benefits of both 2 x 60 minutes or 1 x 90 minutes?
Is it best to put in 30km with a double, or would the single 22,5km be more beneficial, even if it results in less mileage?
I'm already doing some doubles involving workouts + 60minutes.
I would go with 2x60. A 5K runner doesn't really need a 90 minute long run.
I am confused. I get the 90 min run is a long run on say Sunday. Is the 2x60 like 60 on Saturday and Sunday or 60 on Wednesday and Sunday?
I would probably lean towards 90 min slower like 7 min pace. Maybe 2x60 would be better if one of those were a threshold run.
I would do 2x 60 minutes @ 5k pace with 1:00 minute rest in between each 60 minute interval. Do it the day before the race.
Whichever gives you the most mileage.
Probably the two hours a day. However, why would you choose to do only one or the other?
br0ski wrote:
I am confused. I get the 90 min run is a long run on say Sunday. Is the 2x60 like 60 on Saturday and Sunday or 60 on Wednesday and Sunday?
It's called a double. People are allowed to run twice in one day you know.
br0ski wrote:
I would probably lean towards 90 min slower like 7 min pace. Maybe 2x60 would be better if one of those were a threshold run.
This is moronic. Why are you suggesting he slow down when you don't know that 6:26 pace is completely easy for him?
Anyway, 60 + 60 is vastly superior.
He wants to do two 60 minute runs in a day as his long run? Talk about moronic. I would much rather my athlete do a 90 minute long run than 2x60. Especially a 5k runner.
He also provides no information on what his 5k time is or how 6:26 pace feels. I am just suggesting that he do 90 minutes.
br0ski wrote:
He wants to do two 60 minute runs in a day as his long run?
No you idiot. No one said this is "his long run." But of course even if it would have been, doubles are more important than long runs.
Really? I am fascinated. Please provide information on why doing a double would be better than a long run. Is 2x45 better than 1x90?
Also if it is not his long run, I would like to see his training week to make a more informed decision.
br0ski wrote:
Really? I am fascinated. Please provide information on why doing a double would be better than a long run. Is 2x45 better than 1x90?
Look up the many singles vs. doubles threads on LetsRun.
Repeats old LR training wisdom wrote:
br0ski wrote:Really? I am fascinated. Please provide information on why doing a double would be better than a long run. Is 2x45 better than 1x90?
Look up the many singles vs. doubles threads on LetsRun.
I should add, or just try running twice a day yourself.
So again is 2x45 better than 1x90? Is it still better if that is your one long run?
I have run doubles, but to add more miles, not as a replacement for a LR. I just don't agree that doubling is always better than 1 run.
I should add is it better to do 2x60 or 1x120 if you are training for a marathon? Basically is there any case where a single run would be better? If not, then what about 4x30 vs 2x60. Or 8x15?
br0ski wrote:
I should add is it better to do 2x60 or 1x120 if you are training for a marathon? Basically is there any case where a single run would be better? If not, then what about 4x30 vs 2x60. Or 8x15?
That's a slippery slope fallacy. What if you had a runner running 30 mins a day 6 times a week? Would you prefer they run 60 minutes M, W, F and rest the other days? Would you prefer they just get two 90 minute runs in and call it a week?
10-14 runs a week = ideal frequency
Long runs = overrated/unimportant for 5K
10 x 3 min
Since I finished my first semester of college, I'm upping my mileage because I have some more time. My coach suggested it.
Normal week:
Before:
monday- off
tuesday- 45min morning + 5 x 1500m 2'rest in dirt (something from medium to long)
wednesday- 60min followed by weight work (time issues)
thursday- something like 14 x 300 in 50 seconds with 1'rest
friday- 60min
saturday- 12 x 500m with 1'30'' rest or something similar
sunday- 80min or 60min + 45min double (alternating weeks)
Now:
monday- off
tuesday- 60min + 5 x 1500m (or similar repeats in dirt)
wednesday- 80min + gym (not in a row because i have more time to rest)
thursday- 60min + 10 x 400m or 14 x 300m ...
friday- 80min
saturday- workout + 60min
sunday- either 60min + 60min or 90 min (again alternating)
So I went from 60min to 80min, added some more doubles and the day I was already doubling I upped from 45min to 60min. Also long run went from 80 to 90min.
PR's: 33:38 10km
16:12 5km
09:17 3km
04:12 1500m
6:26 to 6:30 has become my standard pace now, normally splitting just under 41 at the 10k mark and feeling nice. Except at the old 45 minute run where it would be more like a semi-tempo and maybe 6flat.
I'm hoping to run 15:30 at 5k or so by May, and 32:30 by April at 10km.
I lol'd