2x2 mile with 2:00 jogging rest at goal pace. Ran them pretty much evenly within a couple of seconds.
Then 2:00 rest between 3x400m at mile pace. Finished feeling like I could have done more of anything, but I was definitely pretty tired after that 4th mile at 10k pace.
I would have added another mile or two at 10k pace but I'm only on 35-50 MPW over this training cycle.
Reliable enough to go after that pace in a race?
That would be a little optimistic. Add a few seconds per mile and you'll have it.
Try 6x mile with 400 jog recoveries, and increase your mileage.
Absolutely not wrote:
Try 6x mile with 400 jog recoveries, and increase your mileage.
I did a 5xmile off 200m jogging rest in about 70-80 seconds the week prior and found the 2x2 mile about the same difficulty.
I know about the mileage, but it was what it was.
3x 2mile would be better.
Not sure here wrote:
I did a 5xmile off 200m jogging rest in about 70-80 seconds the week prior and found the 2x2 mile about the same difficulty.
200m recoveries are not long enough, and you're jogging too fast.
Salazar used to run 6x mile at his 10k pace with easy 3 minute 440 jog recoveries which is a really good session.
Post anonymously wrote:
Not sure here wrote:
I did a 5xmile off 200m jogging rest in about 70-80 seconds the week prior and found the 2x2 mile about the same difficulty.
200m recoveries are not long enough, and you're jogging too fast.
Salazar used to run 6x mile at his 10k pace with easy 3 minute 440 jog recoveries which is a really good session.
Of course you should be able to run up to 6 x 1 mile at 10 k pace without any rest inbetween at all (you do it in a 10 k race at least). So 200 m is not too short, and if you are able to run 10 k in 40 min or faster 70-80 s is not too fast. The 30 - 35 min runner should even run these about 60 s or under.
However, I think the 3 x 2 mile is a better predictor workout. A good middle distance runner for example, could tolerate a lot of lactate in the last one or two laps of the mile repeats, thus running these much faster than 10 k pace. Something similar would not be possible with the long 2 mile repeats.
Post anonymously wrote:
Not sure here wrote:
I did a 5xmile off 200m jogging rest in about 70-80 seconds the week prior and found the 2x2 mile about the same difficulty.
200m recoveries are not long enough, and you're jogging too fast.
9:20 to 10:40 per mile pace is too fast?
Post anonymously wrote:
200m recoveries are not long enough, and you're jogging too fast.
Salazar used to run 6x mile at his 10k pace with easy 3 minute 440 jog recoveries which is a really good session.
Of course you should be able to run up to 6 x 1 mile at 10 k pace without any rest in between at all (you do it in a 10 k race at least). So 200 m is not too short, and if you are able to run 10 k in 40 min or faster 70-80 s is not too fast. The 30 - 35 min runner should even run these about 60 s or under.[/quote]
Oh I thought you were aiming for sub 28 minutes.
If you're running that slow, then it doesn't really matter what you do.
did the math quick wrote:
9:20 to 10:40 per mile pace is too fast?
If you're aiming for overall mile pace, then run a time trial or race.
6x mile at 4:26 with 3 minute recoveries is 7.5 miles at 4:57 mile pace.
Personally I always did both of these, good workouts, and time trials or races.
Whoops, I messed up the quote.
Post anonymously wrote:
200m recoveries are not long enough, and you're jogging too fast.
Salazar used to run 6x mile at his 10k pace with easy 3 minute 440 jog recoveries which is a really good session.
Partridge wrote:
Of course you should be able to run up to 6 x 1 mile at 10 k pace without any rest in between at all (you do it in a 10 k race at least). So 200 m is not too short, and if you are able to run 10 k in 40 min or faster 70-80 s is not too fast. The 30 - 35 min runner should even run these about 60 s or under.
Oh I thought you were aiming for sub 28 minutes.
If you're running that slow, then it doesn't really matter what you do.