What are some good workouts to do early on for someone who wants to run well in the mile and 5K?? I'm just starting my 1st workouts back after a layoff. I am concentrating on mile/5K rather than 5K/10K for the 1st time ever, so I'm not sure how to approach it.
Marathon repeats high end aerobic pace.
8 mile run at 5k pace plus 1 minute per mile
4-5 mile run at 5k pace plus 30-40 seconds per mile
4-5 by mile at 5k pace plus 10 seconds per mile
5 by 1k at 5k pace
5 by 800 at 3k pace
10 by 300 at 1500 pace
These would be great for you to do. You can also add a few 200's at 800 race pace after any of these workouts. Take plenty of recovery on these. I would reccommend 3-5 minutes for the miles, 1k's, and 800's. Probably 2:00 for the 300's. You are working on LT, VO2 max, and running economy. You do not need to shorten recovery and incur acidosis. The lactic acid tolerance work can come from 800 and 1500 races or maybe a couple workouts at the end of the season, but if you are doing the 5k at your big meet then I would steer clear of those workouts. Good luck.
wat kind of rest obn the 10 x 300
luke wrote:
read my pwevious post cuz i'm uh dipshit
Good Living wrote:
8 mile run at 5k pace plus 1 minute per mile
4-5 mile run at 5k pace plus 30-40 seconds per mile
Why is the 8 miler faster than the 4-5 miler?
Jeez, attention to detail people...
Anyways on to my 0.02,
I have always liked to have athletes make the transition from base to quality with sessions of 3-4X 1000M. These 1000M are run by starting from Tempo pace for the 1st 200M & gradually progressing on each ensuing 200M to around 1500M effort, so the accumulated pace will be around 5K. There should be complete recovery between each rep. After 4-6 of these sessions within 3-4wks you should be in good enough condition for more faster and specialized work.
Good luck...
XC Junkie wrote:
Good Living wrote:8 mile run at 5k pace plus 1 minute per mile
4-5 mile run at 5k pace plus 30-40 seconds per mile
Why is the 8 miler faster than the 4-5 miler?
Jeez, attention to detail people...
I would love for you to show me how that works.
XC Junkie wrote:
Good Living wrote:8 mile run at 5k pace plus 1 minute per mile
4-5 mile run at 5k pace plus 30-40 seconds per mile
Why is the 8 miler faster than the 4-5 miler?
Jeez, attention to detail people...
Idiot.
bump
bump
8x400, 100m jog rest
400-300-200-100 x 3
Sort of on the shorter end of the workouts.
5 * 1000m with 1minute recovery (a progression is to reduce the recovery 45 secs) 5k race pace
12* 400m with 1minute recovery (a progression is to reduce the recovery to 45 secs) 3k race pace
3* 2000m with 2minutes recovery 5k race pace
5* 1200m with 90 secs recovery 5k race pace
6* 800 with 90 secs recovery 3k race pace
1k (1min recov) 2k (2min recov) 3k (3min recov)
800 (1min recov) 1000m (90 sec recovery) 1200 (2min recov) 1000m (90 sec recov) 800
"3* 2000m with 2minutes recovery 5k race pace..."
Are you brain-dead?
are you?? How can u expect to run a specified time for a 5k, if u cant hold that pace for 2k reps WITH RECOVERY!!?? To tough for you? how about you go and try the workout before u criticise it. Granted it may be hard- but it will let you know what sort of shape you are in.
You're right, I shoudn't have asked. It shoulda been obvious that you are brain-dead, and that you're talking from the point of view of your 20 min PR for 5k.
Here's a clue: it ain't a matter of can-you-do-the-session? It's will-doing-this-session-make-you-race-better?
3 x 2k at 5k pace with 2 mins recovery is too tough for training. You can achieve a better effect much easier and save that kinda effort for the actual race.
The original poster asked for early season training ideas where, in your view-sir, does this include racing? 3 by 2k is a session that can be used as a fitness indicator and provide a usefull alternative to a race. Did it, at any stage in my post, suggest that the athlete should do this work out, or any of the work outs for that matter week in week out? If so I will be happy for you to point this out to me? 20 minutes for a 5k? Is this your pb? Heres an idea- what sort of workouts would you suggest?
Early Bird wrote, "What are some good workouts to do early on for someone who wants to run well in the mile and 5K?? I'm just starting my 1st workouts back after a layoff."
Note the words, "early on". Note the words, "1st workouts back after a layoff".
Junior wrote, "3 x 2k at 5k pace with 2 mins recovery"
End of story. Bye-bye.
check mate!! my bad. Perhaps I should have read the post properly, I apologise. I still stand by the thought that 3 by 2k is a great session. U still didnt post any workouts though? As for 20min 5k... haha
3x2k off 2 mins at 5k pace is a great session.
I did this a couple of month ago clocking 5:58; 5:59 and 6:01 and ran a 14:54 road 5k last month.
For someone starting back, the 5k pace will be slower but it's still a valid session.