I can do math wrote:
Warrior1998 wrote:
I have a 6 x 1600 Track workout planned for this week. I am planning to do the repeats at 5K (4:18)pace and take a 600 recovery (2 minutes or so). If I am feeling strong I might run the intervals at 4:10 pace with 200 recoveries (1 minute or so). I also like to finish with a couple of 100m in 10.5 or so.
Your 5k pr is sub 13:20?
Anybody who is remotely not autistic could sense that was a troll. The 10.5 100s give it away. Nice try.
Yes. Mile repeats are the best. Short rest in between, and let's see what you do after 6 repeats, and then you'll start to see what you are capable of.
North Lake wrote:
I would imagine that doing mile repeats or cruise intervals at lactate threshold be beneficial, but what if someone is doing something like 6x1, or 8x1 at HM pace with one min jobs between them. I know most opt to do 3k to 3mile repeats at HM pace, but curious if doing one mile repeats at HM is a waste since it falls into a gray area of easy/hard.
8 x 1 mile at HM pace w 1 min jog would not be very taxing. I did that same workout 3 and 5 weeks before my last half (Houston). I averaged 5:35 and 5:37, respectively, in those workouts. Two weeks out I did 2x3 miles w 3 min rest at 5:36.
In the half I averaged 5:49. I underperformed slightly (bad stomach cramp at mile 8), but it was a pretty decent effort and a 3 minute PR.
I think this must really depend on the runner. Interestingly, I ran that same 2 x 3 mile workout with same 3’ recovery 5 weeks out before that same race in Houston this January. I averaged 5:34 and 5:35 paces for the 3 mile segments... so basically the same workout paces... but my race pace was 22 seconds/mile faster than AJ’s. It didn’t feel like I was slacking on the workout or anything.
Also, and I know this seems to run counter to LRC wisdom... in that same cycle (roughly 12 weeks) I ran four 6 x mile workouts with 2:30 recovery. I would average around 5:28. The best average I had for the workout was 5:24/mile, three seconds per mile faster than eventual half marathon pace. This was always just a moderate workout though in the midst of a fair amount of quality days.
Anyone ever do 6xmile at 5k pace with 0 seconds recovery?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year