anyone have any good track workouts i could do in preparation for a winter 'thon. looking to go around 2:35-2:40.
anyone have any good track workouts i could do in preparation for a winter 'thon. looking to go around 2:35-2:40.
5x1600m, slightly faster than 5K pace.
how much rest between 1600's?
HMP to MP with minute rest
12 x 1000
10 x 1200
8 x 1600
6 x 2000
5 x 2400
4 x 3000
3 x 4000
2 x 4000
Work to rest ratio 5:1. Straight Daniels.
5:1 Is that time or distance?
Time. No runing during recovery.
you really think i should do mile repeats at sub 5 pace for a marathon????????
So that makes it a primarily aerobic workout. I haven't read Daniels but it seems like the reasoning is that you get just enough time to clear out the LT build up in the muscles.
Here's a workout that you could do for a long run. It works best if you have a road 5K that you can start from the track. 1.5wu, 3xmile, 5K, 3xmile, 5K, 3xmile, 1.5cd. Minute rest between east rep., all work at around 6:00 pace. I did this I believe 4 weeks before my 2:38.
Other than that, I just vary the paces 5K, 10K MP. Really, it's the cumulative work over time, not just one workout. Good luck.
if your 5K pace is sub 5:00, you might want to consider revising your marathon goal to closer to 2:30 (or below). and the answer is yes.
MarathonMind wrote:
So that makes it a primarily aerobic workout. I haven't read Daniels but it seems like the reasoning is that you get just enough time to clear out the LT build up in the muscles.
Marathons are run at purely aerobic levels. In fact, you generally don't even reach your anaerobic threshold. Training for VO2 Max (3-5k pace) has its place, but were Daniels advocated developing a strong AT system to help with fuel issues, not oxygen transference. Fuel is more of an issue than aerobic power.
Yes, I know all about fuel (or lack thereof) having crashed and burned twice before. But your description of Daniels' repeats differs from what I just read here:
"Daniels prescribes intervals at 5K race pace that last three to five minutes in duration, and provide a total of 15-20 minutes of quality running. More specifically, do 4-6 x 1,000 or 1,200 meters at 5K race pace with three or four-minute rest intervals. Daniels recommends mile intervals only if you can do them in five minutes or better at 5K race pace. And, he says, drop the intervals entirely for the last six weeks of your training to dampen injury potential."
http://www.runningtimes.com/issues/03julaug/martr.htm
You must have been describing elite training.
I like the 5x1 mile. But I've also become fond of 8x1k at 10k pace. 200 jog recovery. Seems easy at first, but it catches up with you on the last 3 or 4.
5x1600 and 8x1000 work a lot better for an 8k xc race. i can't see them really helping you for a marathon
quote:
"Daniels prescribes intervals at 5K race pace that last three to five minutes in duration, and provide a total of 15-20 minutes of quality running. More specifically, do 4-6 x 1,000 or 1,200 meters at 5K race pace with three or four-minute rest intervals. Daniels recommends mile intervals only if you can do them in five minutes or better at 5K race pace. And, he says, drop the intervals entirely for the last six weeks of your training to dampen injury potential."
unquote
JD is very specific about reps/intervals/cruise intervals in his books, so the above information is incomplete without reading his definitions of those training zones.
Intervals:
10-12 x 1mi at marathon pace
3-5x5k at marathon pace
2x10k at marathon pace (look up Hanson's training)
8x1mi at halfmarathon pace
4x2mi at halfmarathon pace
3x3mi at halfmarathon pace
2x4mi at halfmarathon pace
Rest? 1 minute per 5 minutes of running. Look at what the Hanson's do, do something similar.
wow. that seems to be an awful lot of running to run just a marathon... i mean, i just read in runners world that i can run my best marathon on just three days of running a week. :) n lots of others seem to trust this galloway guy. he's got the credentials. why shouldn't i trust him? yknow?
*note* sarcasm is coming out of my ass right now
My best results have come doing 6x1500 3 min static rest.
I'm slow so do them as hard as I can and hangon.
BUMP for all the fall marathon trainers.
How would incorporating a 400m jog between repeats affect the workout? Assuming the jog took 2 minutes.
- 6 to 8x1K, with 400m jog recovery at 3K to 5K pace.
- 3x3K with 3mins jog recovery (at 10K pace) followed by 1K pretty ,uch flat out.
- 10x500m (200m jog recovery) at 2 to 3K pace