Ok, I know that I need to run more miles to get as fast a Possible, but unfortunately i do not have a ton of time. I am 35 years old have 2 children to take care of and not much time to run. I do run 6-7 days per week but the amount Of time I have is short (45 min M-F and 60-75 min on Sat and Sun). I enjoy geting on the track a couple of times per week and I really want to get back to running sub 5 and 17 min 5k's. Any advice would be great. (currently mile=5:15, 5k? approx 18 min)
enought time,enough time
Monday:20 min easy or off
Tuesday:Fartlek/Intervals@5k-pace(6x1k,20x400,..)
Wednesday:30-45 min easy
Thursday:30-45 min easy + drills
Friday:45min tempo
Saturday:50-60min easy + 5x100m
Sunday:75min as fast as you feel
Thanks. Any others?
milt wrote:
Ok, I know that I need to run more miles to get as fast a Possible, but unfortunately i do not have a ton of time. I am 35 years old have 2 children to take care of and not much time to run. I do run 6-7 days per week but the amount Of time I have is short (45 min M-F and 60-75 min on Sat and Sun). I enjoy geting on the track a couple of times per week and I really want to get back to running sub 5 and 17 min 5k's. Any advice would be great. (currently mile=5:15, 5k? approx 18 min)
It's tough with kids and a family, job, etc, but, if you want to improve there are no shortcuts... You need more miles and the right workouts done at the right time.
To get in more mileage you'll need to arise EARLY, before the kids are up. I get up at 4:30, run 10-15 and am back at the house before anyone else is even out of bed. If you choose to add a second run, this can be done during a lunch hour, or in the afternoon/evening when you can...
M: 45' fartlek: 5' tempo, 5' easy
T: 45' progressive: easy > tempo
W: 45' JOGGING
T: Long or short intervals (5x1km, 6x300m...)
F: 45' progressive: easy > tempo
S: 75' JOGGING
S: 75' JOGGING
MWF - 45 minutes slow to easy
Tu - 15 minutes easy, 30 minutes strong tempo (85% effort) running, 10 minute easy
Thu - 15 minutes easy, 5 x 3 minutes at 10k to 5k pace, jog 2 minutes between, 10 minutes easy
Sat - 60 minutes slow to easy
Sun - 75 minutes easy to moderate.
Do striders 3 times per week, within the key workouts, say 5 x 100m at 1 mile race speed, easy 100m between.
Enjoy! Tinman
One year when I was injured for all of XC and had to be very cautious during track, I ran a 15:46 5k and 4:08 1500, both PRs, off of 25-35 mi/wk.
My schedule was something like this:
Monday: 7-8 run at a solid pace
Tuesday: 5-6k of track intervals + short warmup/cooldown
Wed: pool, weights.
Thursday: fartlek, ~3 mi hard + short warmup/cooldown
fri: pool + weights, or 2-3mi + strides if racing the next day
Sat: race or some other fast workout.
Sun: weights, then 7-10, run easier than Monday, but not "easy-easy".
The previous track season I'd been doing 60-75 miles/week, but I felt like I lost all my base during the time off in the fall. And I still PR'ed. The trick is to cut out all the junk miles.
Try this:
Mon: 5 mile tempo run
Tue: 6-7 miles easy
Wed: 3 x 1 mile w 800j or 5 x 1000 w 400j
Thu: 6-7 miles easy
Fri: 12 x 400 w 200j or 8 x 600 w 300j
Sat: 8-10 miles easy
Sun: 8-10 miles easy (occasionally stretch it 12)
it should fit your time constraints, get you the stregnth and speed work to get you over the hump for faster 5k's and is has all the basic elements (LT, AT, Speed).
Good luck, I have 3 kids of my own. Its great when they finally get to see you win a race. Nothing like hearing them yell "Go Daddy" when you are sprinting to the finish.
- Hadley
Thanks guys. I know that I need to run more, but what I was getting at was that I want to do best I can within these limits. Sure I could get up at 4:30 but that means I only have a few hours sleep (newborn). I know I could be better,run faster, but my time is very limited b/c I want it to be limited. Let's face it I just want to run 17:30 and 4:59...I'm not taking home any medals in this life.
Training through the early months of parenthood is tough but doable. The Tinman schedule posted above is excellent. You could sustain that schedule and improved for a long time training like that. Throw in one or two races per month and you've got a nice recipe.
If you're like me, you may find out that you prefer this type of training to your previous methods. I have been following the same basic schedule for three years now:
M-50 minutes with 7 miles @ aerobic threshold (5:45 pace)
T-50 easy plus striders
W-50 minutes with 3 x 1 mile at 12k pace (90 second rest)
R-50 minutes easy plus striders
F-50 minutes easy plus striders
St-2 hours medium with striders
Sn-50 minutes easy plus striders
On this training, I have run 15:12 5k, 31:30 10k, and a 2:28 marathon---not PRs, but within 2.5%. That is, I'm training at 50% of my former training mileage, but racing at 97.5% of my personal bests. I actually like running again too.
My revised training schedule was precipitated by the birth of my daughter.....good luck Milt.
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Focus on 3 areas:
1.Lactate Threshold
Every 9 days do a 4 mile tempo run at current 10 mile race pace.
2.Aerobic endurance
Every 9 days alternate a long (>90 minutes) slow run with a medium (1 hour) length run at current marathon pace.
3.Strength
Every 9 days do hill repeats from 1 to 2 minutes with FULL RECOVERY at current 5k race EFFORT.The hill should not be steep enough that is greatly alters your racing form.
4.Recovery
After each of the above workouts take 2 days of either ez running or cross training.
The 9 day cycle looks like this:
1.Lactate Threshold
2.R 45 minutes bike ez gear and fast cadence allways
3.R same as 2
4.Aerobic endurance
5.R same as 2
6.R same as 2
7.Strength
8.R same as 2
9.R same as 2
This is less than 20 mpw,it seems to be working for me.
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