6x1k with 1min rest
1 - 3:27
2 - 3:27
3 - 3:31
4 - 3:31
5 - 3:18
6 - 2:56
Was high effort, but not too difficult, until the last one, which was all out.
6x1k with 1min rest
1 - 3:27
2 - 3:27
3 - 3:31
4 - 3:31
5 - 3:18
6 - 2:56
Was high effort, but not too difficult, until the last one, which was all out.
34:30 - 35 min 10 k and probably about 16:30 5 k +-
Too little info.
Maybe some other workouts, mileage and last PR's ?
15:50-16:30 range
I've had calf/achilles problems all season, and just am feeling good again. My shoes have too low of a heel toe drop
Another workout, from last week:
400, 800, 1200, 1600, 1200, 800, 400 (4min rest, faster than racepace)
1:07
2:28
3:49
5:02 (was supposed to negative split each 800, ran 2:42, then 2:20)
3:45
2:23
:57
Averaging 35mpw
PRS:
400 - 51.1
800 - 1:59
1600 - 4:32
5000 - 17:08
Just stay very much in control. With your speed its very easy to go out too fast, try going out slowly at around 3:15 for first half or 2k and then let it roll
This entire season, I have been struggling with achilles and tight calve problems, bad enough to slow me down, but not sideline me.
My shoes during track season had an 11mm heel-toe drop.
My shoes this season have 5mm heel drop.
I got achilles and calve issues about a week after I got my new shoes.
I've bought new shoes and they are 8mm heel drop, do you think this is too much of a change. Should I alternate between m 11mm and 8mm until I get used to it? Or should I be fine to dive right into the new pair?
Thank you for your idea.
I might try this and see how it goes.
What are the weekly workouts you do each week? For example, Long Run, Tempo Run and etc?
What did you do to reach a 4:32??
This seasons Schedule:
Mon - Long Run (7-9m)
Tue - Longer Intervals
Wed - Medium Long Run ( 4-6m)
Thu- Easy Run (3-m)
Fri -Shorter Intervals
Sat - Easy Run (3-4m)
Sun - Medium Long Run (4-6m)
We have not done any true tempo workouts this season, or during track.
For my 4:32, it was something like:
(Very tactical race, was also windy and 90 degrees)
Splits: 67, 71, 72, 62
Roughly 25mpw
Mon - Short Sprints + Medium Long Run (sometimes sprints were before, after, or mixed into the long run)
Tue - Medium Long Run (4-6)
Wed - Long Run (8)
Thu - Easy Run (3)
Fri - Intervals
Sat - Easy Run (3)
Sun - Off
This is my coaches first season as head coach, we don't have many "concrete" weekly workouts.
The only one we have is something like:
1-4x[1k, 300 jog to soccer hill, 3x Continous Hill Sprints, 1mile jog]
We also will do some pyramids with high rest, and lots of 300m sprints after long runs to practice long kicking.
I split a 26 last 200 of my last 5k as well, and passed over 20 people.
HUGE PR!
Ran on a hilly course: 16:46
1m - 5:08
2m - 5:32 (10:40)
3m - 5:27 (16:07)
.1 - :39 (16:46)
Flat course on Thursday, which I've PR'd everytime I ran:
Sophomore Year: 18:48 > 18:00
Junior Year: 18:52 > 17:43
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday