Do you agree with this
A person in 25 min 5miler shape generally does:
Repeat miles @ 5:00 to 5:10 (5 to 6x) 2:00 rest
AT short runs (hard tempo runs of 5 - 7 miles) @ 5:20 - 5:30
AT long runs (hard tempos of more than 1hr) @ 5:50 - 6:10
Medium effort runs (80 -85% effort runs of 8 - 10 miles) 6:10 - 6:20
Easy runs and long runs - 6:40 - 7:00
Very easy recovery runs (day after hard workout or when feeling tired or am runs) 7:20 - 7:30
for your recovery on the repeat miles, you should take an 800m recovery jog no matter how long it takes. Everything else looks dandy.
Before I got old I....PR of 24:45 for 5mi...and ran 25:10ish 6 or 7 times.
The workouts you posted are very similar to what I used to do...also did plyometrics 3 x week, and a 20 miler at 6:30 pace or so once per week...should have done the 20 miler much slower in retrospect.
Disagree, 800 meters is a bit too long for recovery when doing mile repeats. 400 meters is more in line.
I like what your doing, but I think you ought to slow down on your very easy recovery runs and even increase the distance if you like. I don't think 7-720 is considered a very easy recovery run even if you are a Sub 25 minute 5 miler. Let that body recover at closer to 8 minute pace or just under.
one thing that is missing is some higher intensity training. You would benefit greatly by doing a block of vo2 max training. Say for example, 6 x 1k w/200I @ 3:01-3:03, 8 x 800m w/300I @ 2:24-2:26 pace, and 3-4 x 1600m w/400I @ 4:50-4:52 pace.
Good luck!
I haven't raced much lately and find it ironic that your training is very close to mine and my goal is also around 25. Last fall I ran an 8K in 25:48 - not a bad race, but not my best either...so your training - it all looks pretty good to me.
I also agree with previous post about jogging the 2 min recovery on your repeats - it should take about 2 min to jog 1 lap (400m). If you are not used to jogging the recovery it will feel stange at first - but shortly you will find it makes it easier to start each successive repeat.
you don't know what "ironic" means do you?
I don't know what it means either, isn't that ironic?