I'm in my mid-30s, and I've hit a plateau. I want to mix things up and try a completely different training program. Can anyone recommend a 5K-10K training plan that you've had success with that is different from a standard program like a Daniels/Lydiard/Canova-style program?
Here is atraining plan which yielded surprising good results for me. I did this for 10-12 weeks last fall.
I did two workouts a week and sometimes a longer run (90+ minutes) on the weekend. All the easy days were 45-90 minutes of running. I would switch between the Friday A/B every week.
Tuesdays: 6x60m max speed sprints 4 minute recovery. Run these literally all out. Make sure to warm up well. Injury risk is somewhat high.
Friday A: Tempo of 3-4 miles, then some (5-8) hill sprints. Then a mile of work at 5k pace. Could be 1x1600, 2x800, 4x400. What ever I felt like.
Friday B: Goal 5k pace running. Started the first week running 20x300m. Increased length of the repeats each week. The second time around I did 400s and some 200s. Always did about 6000m-7000m of work. Worked up to a workout of 8x800s. Did a tune up of 3x1000, 4x400, 4x200 on the last week before the race.
Not saying this was a great plan, but this got me close to my PR where I hadn't been in a couple years.
My plan wrote:
Here is atraining plan which yielded surprising good results for me. I did this for 10-12 weeks last fall.
I did two workouts a week and sometimes a longer run (90+ minutes) on the weekend. All the easy days were 45-90 minutes of running. I would switch between the Friday A/B every week.
Tuesdays: 6x60m max speed sprints 4 minute recovery. Run these literally all out. Make sure to warm up well. Injury risk is somewhat high.
Friday A: Tempo of 3-4 miles, then some (5-8) hill sprints. Then a mile of work at 5k pace. Could be 1x1600, 2x800, 4x400. What ever I felt like.
Friday B: Goal 5k pace running. Started the first week running 20x300m. Increased length of the repeats each week. The second time around I did 400s and some 200s. Always did about 6000m-7000m of work. Worked up to a workout of 8x800s. Did a tune up of 3x1000, 4x400, 4x200 on the last week before the race.
Not saying this was a great plan, but this got me close to my PR where I hadn't been in a couple years.
Very interesting...thank you!
What was the recovery for the 5K pace workouts?
It would be better if you were to share what you have been doing until now and what results has it brought up. Keep in mind that we are different people with different physiologies and what works very well for one will not necessary be the same for other.
See
http://www.letsrun.com/forum/flat_read.php?thread=2375989
- "2 kinds of runners. Which are you?" This is very enlightening and quite long thread so take your time.
need a change wrote:
My plan wrote:
Here is atraining plan which yielded surprising good results for me. I did this for 10-12 weeks last fall.
I did two workouts a week and sometimes a longer run (90+ minutes) on the weekend. All the easy days were 45-90 minutes of running. I would switch between the Friday A/B every week.
Tuesdays: 6x60m max speed sprints 4 minute recovery. Run these literally all out. Make sure to warm up well. Injury risk is somewhat high.
Friday A: Tempo of 3-4 miles, then some (5-8) hill sprints. Then a mile of work at 5k pace. Could be 1x1600, 2x800, 4x400. What ever I felt like.
Friday B: Goal 5k pace running. Started the first week running 20x300m. Increased length of the repeats each week. The second time around I did 400s and some 200s. Always did about 6000m-7000m of work. Worked up to a workout of 8x800s. Did a tune up of 3x1000, 4x400, 4x200 on the last week before the race.
Not saying this was a great plan, but this got me close to my PR where I hadn't been in a couple years.
Very interesting...thank you!
What was the recovery for the 5K pace workouts?
I usually did 60 to 90 seconds rest. Basically it was whatever I needed to hit the times at what I believed 5k effort should feel like.
Bump.
need a change wrote:
Bump.
Sure I got one: Run more.
Speaker of hard truths (the real 1) wrote:
need a change wrote:
Bump.
Sure I got one: Run more.
No kidding. It's not entertainment.