I’m following Daniel’s 5k-15k plan, and am really lovin’ it. I know the focus is 3mi - 10mi distance, but I’m wondering how to tweak it to maybe be able to run a decent mile or 3k.
He has the mile paced repeats with long recovery, but nothing else short and fast. Any recommendations as to what i could add in and how frequently in order to maybe pop a decent Mile-3k?
Bro tip: if you can run a fast 5000, you can run a fast 3000 and mile.
Bro tips wrote:
Bro tip: if you can run a fast 5000, you can run a fast 3000 and mile.
but not ideal.
Those mile-paced reps are ideal for having fast times for a mile or 3k
Ok, I will trust you all. Thank u, LRC members.
What's 'F' pace?
Easy pace: conversational,
Tempo pace: occasional short phrases
???: one syllable 'F***' word only?
its all relative wrote:
Bro tips wrote:
Bro tip: if you can run a fast 5000, you can run a fast 3000 and mile.
but not ideal.
How so?
In Daniels, F is "Fast" pace, approximately 800 pace, which he introduces for his 1500/3000 plans.
how so???? wrote:
its all relative wrote:
but not ideal.
How so?
if you are training for your best mile, you are going to be doing some work that is faster than mile pace. A limited amount of 200s at F pace, or at least a healthy dose of 100m strides at F pace.
just do 8-10 short hill sprints
ABC. wrote:
just do 8-10 short hill sprints
yes. short hill sprints of around 8 seconds at top speed will do very well. BUT, I would say if you have a very important 1500/1600/mile race that you want to be peaked for, maybe around 4 or 5 weeks out start incorporating some workouts of 200 or 300 meter reps at F pace. A few such workouts should go a long way to finish off what you have built with the even more important T pace and I pace workouts.
if you have a few races at around the mile distance on your schedule, you are probably okay to just stick with short hills, I pace, and T pace, and use the first couple races as your practice. Maybe one 5x300 or 8x200 workout at F pace before the first one.
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