What is the last workout that you do the week leading up to a 5k?
What is the last workout that you do the week leading up to a 5k?
Bump
Usually one or two easy runs the day before the race.
Last workout the week of 5k wrote:
What is the last workout that you do the week leading up to a 5k?
without being overly creative, some race pace low rep workout. sometimes faster than race pace. depends on so many things.
if you have no idea what to do just go with 3x1k followed by some strides.
You should do a variation of the workouts you have already been doing. Never introduce any thing new before a big race. Pick the workout that makes you feel the best. If you have been running 5 X 1000, then do 3 x 1000. If you love the 20 minute tempos, then do a 12 minute tempo at the same pace.
Bump.
Goal 5k race is Saturday. ran a 39:40 10k 18 days a ago. Looking for anywhere between 18:20-18:59
My typical week is S-medl/long, M-easy, T-Reps/Intervals, W-5k tempo, TR-easy fartlek, F-easy, S-race.
so basically: easy-easy-hard-hard-easy-easy-race
Last night(Tuesday): 2 mile wrmup / 2k(7:55)[cruise tempo] / 2 minutes rest / 8x400 @83s each, 83s rest / 2 mile cooldwn
Tonight(Wednesday): I'm thinking 2 mile wrmup / ????????????????? / 2 mile cooldwn.
Halp.
hmm.
I think for tonight try another 8 minute tempo run followed by 8x200 at goal pace with 200m walk in between each.
Tomorrow, easy 4-6 with 8-10 striders. Friday 4-6 easy, preferably in the am.
Run Around wrote:
You should do a variation of the workouts you have already been doing. Never introduce any thing new before a big race. Pick the workout that makes you feel the best. If you have been running 5 X 1000, then do 3 x 1000. If you love the 20 minute tempos, then do a 12 minute tempo at the same pace.
I like this. Maybe, 3x1200. at goal pace, 2 min. rest in between each. Finish with a couple of spritely 200s.
Or just run easy today-Saturday, throw in some strides. I'm not sure how your mental side works, I personally would want to do some easy goal pace efforts the Wednesday before a saturday race, ala the 3x1200 mentioned above.
Another good sharpener is 4x400 on the Thursday before Sat. race at slightly faster than goal pace. 1 minute rest between each.
canniballecture wrote:
Run Around wrote:
You should do a variation of the workouts you have already been doing. Never introduce any thing new before a big race. Pick the workout that makes you feel the best. If you have been running 5 X 1000, then do 3 x 1000. If you love the 20 minute tempos, then do a 12 minute tempo at the same pace.
I like this. Maybe, 3x1200. at goal pace, 2 min. rest in between each. Finish with a couple of spritely 200s.
Or just run easy today-Saturday, throw in some strides. I'm not sure how your mental side works, I personally would want to do some easy goal pace efforts the Wednesday before a saturday race, ala the 3x1200 mentioned above.
Another good sharpener is 4x400 on the Thursday before Sat. race at slightly faster than goal pace. 1 minute rest between each.
I'm hesitant to run any workout the Thursday before a big league Saturday 5k. However, I think maybe the 4x400 at goal pace would be good for tonight. However, I feel like its too similar of last nights workout, 8 minutes @tempo then 8x400 @3k pace.
Maybe the 3x1200 at goal pace with the 2 minutes rest between then 4x100 sprints would be good for tonight.
I'm a typical 13:40's/13:50's guy, 1 week-10 days out could be a 3-4 mile tempo with a few fast 300's or 400's near mile pace. Nothing that will completely gas you, but lets' you feel both a nice settled in pace and something faster at the end. 3-4 days before the race either an 800 at race pace with a few 300's a little faster, or 4 x 400 at race pace with some 200's or 300's closer to mile pace.
I usually feel good and ready for the race if I do something like the above.
The really hard 6x800 or 5x1k race pace workouts are done more than 10 days before the workout. Those are hard workouts that you could still be felt a week later.
Not the fastest in the world but wrote:
I'm a typical 13:40's/13:50's guy, 1 week-10 days out could be a 3-4 mile tempo with a few fast 300's or 400's near mile pace. Nothing that will completely gas you, but lets' you feel both a nice settled in pace and something faster at the end. 3-4 days before the race either an 800 at race pace with a few 300's a little faster, or 4 x 400 at race pace with some 200's or 300's closer to mile pace.
I usually feel good and ready for the race if I do something like the above.
The really hard 6x800 or 5x1k race pace workouts are done more than 10 days before the workout. Those are hard workouts that you could still be felt a week later.
This is what my track club is doing tonight, how do you think I should tweak for my own needs of running a fast(to me) as hell 5k this saturday? Here's the workout:
3x400m at 15 seconds faster than 5K pace with 2 min rest between each
1x1,000m at 10 seconds faster than 5K pace with 2 min rest before next set
3x400m at 15 seconds faster than 5K pace with 2 min rest
1x1,000m at 10 seconds faster than 5K pace with 2 min rest
4x200m sprints max effort with 1 min rest
5,200m total (3.25 miles)
Depends how important the race is. If a race on Saturday the last workout is on Tuesday and just 6-8 x 400m at LT -pace, just to do something not too hard, or if the race is of less importance there might be 20 x 400m at 5 k race pace and the usual rest down to 120 bpm. Functions perfect every time. Try it. Good luck!
- Magic advice -
2 scenarios with 2 workouts a week
Monday- easy
Tuesday- 20 min tempo
Wednesday- easy w/ strides
Thursday- 8x 200m @ race pace 1 min rest
Friday- easy
Saturday- race
Monday- easy
Tuesday- 3x K @ Race Pace
Wednesday- easy w/ strides
Thursday- 8x 200m @ race pace 1 min rest
Friday- easy
Saturday- race
Structure of week is can always be changed depending on race day
This is what I ended up doing last night(Wednesday):
3x400 @ race pace. 2 minutes rest each
1000 @ Tempo. 2 minutes rest
3x400 @ race pace. 2 minutes rest.
1000@ tempo. 2 minutes
4x200 @ fast long strides. jog 200.
Did I screw the pooch for myself on Saturday by doing this and the Tuesday workout(2000@Tempo; 8x400@Race pace) ?
I left both the workouts feeling fresh like I could do them again.
I will report back how I run the 5k saturday. I think I am in 19:15 shape....I want 18:38
I used to like doing pyramids like 200 400 600 400 200 but 5K wasn't my main distance.
track chick wrote:
I used to like doing pyramids like 200 400 600 400 200 but 5K wasn't my main distance.
But, at what pace and how much rest ?
Also, what event was this for and what kind of a runner were you? ( fast twitch, slow twitch, etc). This makes a huge difference.
5x1K hard but not raced with 3 minutes rest plus 4 x 400 jog back rest and 200 x 4 and 100 x 4 then two days easy jog under 6k