how best to improve 5 mile time?

tisnotover

hi,

new enough to this forum, but here goes...
I'm trying to get my 5 mile time down from 33m30s (6:42/mile) to 32:30 (6:30mile).

Starting to build in speed-work into my training now, so looking at doing 400m and 800m repeats.But

I would be racing maybe once/week at moment in local races here in Cork, e.g. BHAA.
How long could such a target take do ye reckon?And any ideas of best speedwork to be doing?

tx.

shels4ever

tisnotover wrote: »

hi,

new enough to this forum, but here goes...
I'm trying to get my 5 mile time down from 33m30s (6:42/mile) to 32:30 (6:30mile).

Starting to build in speed-work into my training now, so looking at doing 400m and 800m repeats.But

I would be racing maybe once/week at moment in local races here in Cork, e.g. BHAA.
How long could such a target take do ye reckon?And any ideas of best speedwork to be doing?

tx.

Hi there,
If you post your typical weeks training it may help a bit more. 400 and 800 reps will help your speed, but would need to be part of a propper training plan. Whats your weekly mileage like ? Have you been running long?

Shels

tisnotover

shels4ever wrote: »

Hi there,
If you post your typical weeks training it may help a bit more. 400 and 800 reps will help your speed, but would need to be part of a propper training plan. Whats your weekly mileage like ? Have you been running long?

Shels

Hi Shels,

running nearly two years now, would run 3/4 times a week, on average 25-30miles, so maybe:

mon- 5/6 miles
tues- soccer/rest
wed-race (5miles/5k/10k)
thurs- rest
fri - 5/6 miles
sat - 10 miles
sun -rest

doing the runs on mon/fri at 7:15 to 7:30 pace. run on sat at 7.45-8.0 pace, and hope to increase length on sat run. if no race on wed would do another 5/6 mile run.

not sure what day to do the speedwork though, have only tried it a couple of times so far!

shels4ever

tisnotover wrote: »

Hi Shels,

running nearly two years now, would run 3/4 times a week, on average 25-30miles, so maybe:

mon- 5/6 miles
tues- soccer/rest
wed-race (5miles/5k/10k)
thurs- rest
fri - 5/6 miles
sat - 10 miles
sun -rest

doing the runs on mon/fri at 7:15 to 7:30 pace. run on sat at 7.45-8.0 pace, and hope to increase length on sat run. if no race on wed would do another 5/6 mile run.

not sure what day to do the speedwork though, have only tried it a couple of times so far!

I would say that if you could put in 1 extra day a week you would see benifits I would increase your mileage a little , but I know thats not always possible.

If you were to have a training plan I'd suggest something like this,

1 . Tempo session . Starting at 2 X 8 mins working upto 2 X 12(15) mins.
3. Interval (400's or 800's)
2. Long run

Having these session on Tuesday, Thursday and Sunday would be an idea and have a recovery run or rest day after then. Any other run of the week can be done at easy pace.

Mix the trainnig up ever few week and maybe replace the Intercals with a Fartlek session like 1, 2,3,4,3,2,1 .

Pick your races, I know there are lots on at the moment but i your picked a race 6 weeks away you should be able to improve your 5 mile time.

Another key thing is to ENJOY yourself

tisnotover

shels4ever wrote: »

I would say that if you could put in 1 extra day a week you would see benifits I would increase your mileage a little , but I know thats not always possible.

If you were to have a training plan I'd suggest something like this,

1 . Tempo session . Starting at 2 X 8 mins working upto 2 X 12(15) mins.
3. Interval (400's or 800's)
2. Long run

Having these session on Tuesday, Thursday and Sunday would be an idea and have a recovery run or rest day after then. Any other run of the week can be done at easy pace.

Mix the trainnig up ever few week and maybe replace the Intercals with a Fartlek session like 1, 2,3,4,3,2,1 .

Pick your races, I know there are lots on at the moment but i your picked a race 6 weeks away you should be able to improve your 5 mile time.

Another key thing is to ENJOY yourself

Thanks for that.def agree about picking races! will sit down and make a training plan later.
On the tempo runs, what pace would you do them at, have heard of them but never tried them?
thanks again.

ManFromAtlantis

tisnotover wrote: »

hi,

new enough to this forum, but here goes...
I'm trying to get my 5 mile time down from 33m30s (6:42/mile) to 32:30 (6:30mile).

Starting to build in speed-work into my training now, so looking at doing 400m and 800m repeats.But

I would be racing maybe once/week at moment in local races here in Cork, e.g. BHAA.
How long could such a target take do ye reckon?And any ideas of best speedwork to be doing?

tx.

im glad u posted this as its similar to one of my goals for the year and i might learn soemthing here. im hoping to braek 34 ish mins in teh streets of galway 8km in august.
your training is also similar to mine. but recently i have been mixing up some of my 5-7 mile runs from just even pace to fast/slow/fast slo miles etc and also doing some of the mainstay 5-7 mile runs at a slower pace but also doing some at a harder pace in otherwords varying my pace big time. its tougher than just the normal run of the mill training run but my times are improving whereas last year teh progress was not so obvious.
good luck anyways. ps whats you 5km pb? that advice on less races seems good too.

shels4ever

tisnotover wrote: »

Thanks for that.def agree about picking races! will sit down and make a training plan later.
On the tempo runs, what pace would you do them at, have heard of them but never tried them?
thanks again.

for the tempo run I'd start with maybe 2 X 8 mins and work that upto 2 X 12 mins @ about 7 min mile pace. Usually with a 1-2 min recover in between.

Have a look at
http://www.mcmillanrunning.com/cgi-bin/calculations.pl
It give some good ideas on pacing, I find the key to my training is running easy on my easy days, then you get more quality on your key days.

tisnotover

ManFromAtlantis wrote: »

im glad u posted this as its similar to one of my goals for the year and i might learn soemthing here. im hoping to braek 34 ish mins in teh streets of galway 8km in august.
your training is also similar to mine. but recently i have been mixing up some of my 5-7 mile runs from just even pace to fast/slow/fast slo miles etc and also doing some of the mainstay 5-7 mile runs at a slower pace but also doing some at a harder pace in otherwords varying my pace big time. its tougher than just the normal run of the mill training run but my times are improving whereas last year teh progress was not so obvious.
good luck anyways. ps whats you 5km pb? that advice on less races seems good too.

I ran a hilly 5km in 19:50 4 weeks ago, but lost my way a bit in training since+ hoping to get on track with this new target 5 mile and training plan.
like the idea of mixing pace in the 5-7 mile runs, will give it a go after work tonite. best of luck in your own training

tisnotover

shels4ever wrote: »

for the tempo run I'd start with maybe 2 X 8 mins and work that upto 2 X 12 mins @ about 7 min mile pace. Usually with a 1-2 min recover in between.

Have a look at
http://www.mcmillanrunning.com/cgi-bin/calculations.pl
It give some good ideas on pacing, I find the key to my training is running easy on my easy days, then you get more quality on your key days.

thanks for the tempo pacing, that calculator is pretty cool!will keep ya posted on any updates...

tergat

tisnotover wrote: »

Hi Shels,

running nearly two years now, would run 3/4 times a week, on average 25-30miles, so maybe:

mon- 5/6 miles
tues- soccer/rest
wed-race (5miles/5k/10k)
thurs- rest
fri - 5/6 miles
sat - 10 miles
sun -rest

doing the runs on mon/fri at 7:15 to 7:30 pace. run on sat at 7.45-8.0 pace, and hope to increase length on sat run. if no race on wed would do another 5/6 mile run.

not sure what day to do the speedwork though, have only tried it a couple of times so far!

tisnotover,

shels4ever gave some good advice. Try add in more volume rather than adding speedwork. You need to boost your aerobic system to run better over 5 miles. If you improve your endurance which you will do simply by running more, you will race faster. Also slow your easy runs down 7.15-7.30 too quick for you. Focus on 2 harder days weekly with all other days easy running. Dont race every week you will not improve as much as you would like, try having 2-3 week spells just training. Never increase volume by more than 10% each week. A sample week below for you:

mon- 5/6 miles & 6*100m strides
tues- soccer/rest
wed-race (5miles/5k/10k)
thurs- 3-5 miles easy for recovery OR rest
fri - LT/Tempo workout- 3*8 mins at steady pace with 2 mins jog recovery.done at roughly
sat - 6 miles easy & 6*100m strides
sun -Long Run 10 miles easy on hills

Remember, CONSISTENCY is what counts more than any other training tool. Why? It works, first of all. Second, if you are consistent in your training, then you are training, not straining. IF you are straining, you are inviting breakdown; structural or chemical.

"You must learn to spread your energy over many days, weeks, and months. Nobody becomes a champion in a day."

Tergat

tisnotover

tergat wrote: »

tisnotover,

shels4ever gave some good advice. Try add in more volume rather than adding speedwork. You need to boost your aerobic system to run better over 5 miles. If you improve your endurance which you will do simply by running more, you will race faster. Also slow your easy runs down 7.15-7.30 too quick for you. Focus on 2 harder days weekly with all other days easy running. Dont race every week you will not improve as much as you would like, try having 2-3 week spells just training. Never increase volume by more than 10% each week. A sample week below for you:

mon- 5/6 miles & 6*100m strides
tues- soccer/rest
wed-race (5miles/5k/10k)
thurs- 3-5 miles easy for recovery OR rest
fri - LT/Tempo workout- 3*8 mins at steady pace with 2 mins jog recovery.done at roughly
sat - 6 miles easy & 6*100m strides
sun -Long Run 10 miles easy on hills

Remember, CONSISTENCY is what counts more than any other training tool. Why? It works, first of all. Second, if you are consistent in your training, then you are training, not straining. IF you are straining, you are inviting breakdown; structural or chemical.

"You must learn to spread your energy over many days, weeks, and months. Nobody becomes a champion in a day."

Tergat

Hi Tergat,

thanks for the advice there, you've hit on a lot of things that are wrong with way i'm going about things! Have put in some good times over last while+ have seen improvement, but haven't managed to make a plan or stick to it for long, no conistency!

as u said also, 7:15 is too fast for easy runs, mcmillan calc. pointed out as well, thanks shels

Some q's on your plan?
If I get rid of races for while, then I can do some speedwork on wed. instead?Your plan has 5/6 days of running which sounds tough for me now.I think I might start with 4 days first and build it up, so that I guarantee to get 4 good days in each week, then move onto 5....6?

getting excited about all this now, great to have a goal again!
--
tisnotover

tergat

tisnotover wrote: »

Hi Tergat,

thanks for the advice there, you've hit on a lot of things that are wrong with way i'm going about things! Have put in some good times over last while+ have seen improvement, but haven't managed to make a plan or stick to it for long, no conistency!

as u said also, 7:15 is too fast for easy runs, mcmillan calc. pointed out as well, thanks shels

Some q's on your plan?
If I get rid of races for while, then I can do some speedwork on wed. instead?Your plan has 5/6 days of running which sounds tough for me now.I think I might start with 4 days first and build it up, so that I guarantee to get 4 good days in each week, then move onto 5....6?

getting excited about all this now, great to have a goal again!
--
tisnotover

tisnotover,

Yes it would be better to not race for a while, start getting some consistant training behind you first then you will be strong enough to race well. If you are not racing on Wednesday do not add speedwork, you need to improve your endurance and speedwork will counteract this.

Add in a 5-6 mile progression run instead and maybe over rolling hills. Start with 2 miles very easy, then gradually increase the pace running steady but never straining. Finish feeling good anf feeling like you can run more at the same pace.

If you are only going to start with 4 days running do the following and fill in other days if you can with aqua jogging, swimming, gym work etc:

Mon- Easy run & 6*100m relaxed strides
Wed- LT/Tempo Workout OR Progression Run over hills
Fri- Easy run & 6*100m relaxed strides
Sun- Longer Run easy on hills (add 1 mile a week to this until you are around 10-12 miles thats enough for you).

Goodluck!

Tergat

Seres

tergat wrote: »

tisnotover,

Yes it would be better to not race for a while, start getting some consistant training behind you first then you will be strong enough to race well. If you are not racing on Wednesday do not add speedwork, you need to improve your endurance and speedwork will counteract this.

Add in a 5-6 mile progression run instead and maybe over rolling hills. Start with 2 miles very easy, then gradually increase the pace running steady but never straining. Finish feeling good anf feeling like you can run more at the same pace.

If you are only going to start with 4 days running do the following and fill in other days if you can with aqua jogging, swimming, gym work etc:

Mon- Easy run & 6*100m relaxed strides
Wed- LT/Tempo Workout OR Progression Run over hills
Fri- Easy run & 6*100m relaxed strides
Sun- Longer Run easy on hills (add 1 mile a week to this until you are around 10-12 miles thats enough for you).

Goodluck!

Tergat

tergat
im training for similar distances ( 8/10k ) , and can only afford 4 days running a week , i have been doing speed work and long runs as well as tempo , whats the best set up for tempo runs ( 2*15min , 4 miles steady/hard ) ? , and which is more beneficial tempo runs or progression runs .
just one other question if you dont mind , if you have only 4 days running available in the week should you not try and get in an interval session as well as a tempo run , or whats you opinion on this ?

sorry tisnotover for interrupting your thread

tisnotover

tergat wrote: »

tisnotover,

Yes it would be better to not race for a while, start getting some consistant training behind you first then you will be strong enough to race well. If you are not racing on Wednesday do not add speedwork, you need to improve your endurance and speedwork will counteract this.

Add in a 5-6 mile progression run instead and maybe over rolling hills. Start with 2 miles very easy, then gradually increase the pace running steady but never straining. Finish feeling good anf feeling like you can run more at the same pace.

If you are only going to start with 4 days running do the following and fill in other days if you can with aqua jogging, swimming, gym work etc:

Mon- Easy run & 6*100m relaxed strides
Wed- LT/Tempo Workout OR Progression Run over hills
Fri- Easy run & 6*100m relaxed strides
Sun- Longer Run easy on hills (add 1 mile a week to this until you are around 10-12 miles thats enough for you).

Goodluck!

Tergat

Thanks Tergat. really interesting stuff here and def feel motivated again. Keep ye all posted.

tergat

Seres wrote: »

tergat
im training for similar distances ( 8/10k ) , and can only afford 4 days running a week , i have been doing speed work and long runs as well as tempo , whats the best set up for tempo runs ( 2*15min , 4 miles steady/hard ) ? , and which is more beneficial tempo runs or progression runs .
just one other question if you dont mind , if you have only 4 days running available in the week should you not try and get in an interval session as well as a tempo run , or whats you opinion on this ?

sorry tisnotover for interrupting your thread

Seres,

Rotate an LT (Tempo) workout with a CV Rep workout every 2nd week. LT work is the basis for your success as a distance runner and is one of the keys for running fast. Doing LT work will allow you to to increase your LT (or your %VO2 max at LT) and it will increase your aerobic (with oxygen) capabilities. By increasing your LT you are able to run at a higher % of your VO2 max (maximal oxygen uptake), meaning that you can run at a faster pace without producing large amounts of lactic acid.
Example of progression throughout the year:
-20 minute LT
-25 minutes total LT (20 min, rest 2 min, 5 min)
-30 min total LT (20 min, rest 2 min, 10 min)
-35 min total LT (20 min, rest 3 min, 15 min) OR (15 min, rest, 2 min, 10 min, rest 2min, 10 min)
-40 min total LT (20 min, rest 2 min, 10min, rest 2min, 10 min)
This is just one example, be creative. Remember your body adapts to a certain training stimulus overtime so you need progression in all workouts/LT stuff. Progression runs are also great but once they are kept controlled.

My personal favourite is CV Reps which I picked up from a coach abroad. These are basically intervals at slightly slower than 10km pace. Doing reps at CV pace is an optimal means of elevating one’s lactate threshold or MLSS –max lactate steady state and it also works vo2 max to an extent. To work out your CV Rep pace get your CURRENT 5km pace per km and add 10-12 secs. For you about 4-6km worth of reps would be good. So say you run 20 mins for 5km then its 4 min per km + 10 secs which would be 4.10 per km. Sample workout on the track would be:
4-6*1000m in 4.10 with 90 secs-2 mins jog rec followed by 3-4*200m @ current 1500m pace with 90 secs-2 mins jog recovery.

RE faster workouts, make sure you have a strong endurance base before you introduce these and once a week for you is plenty. If you are going to run an important race soon and you have only done very slow distance running, you may have good aerobic endurance and your slow twitch muscle fibers are fit, but you won't be able to use your fast twitch (oxidative or glycolytic) much at all. Thus, you won't have power to get the speed to a good level. But, it only takes a handful of faster workouts to get that power up and to get those fast fibers functioning well.

The worst thing you can do is run too fast on a regular basis. You burn up your glycogen and thus have no energy to run really fast in a race. If you run too fast on your distance runs between scheduled key workouts, then you won't run your key workouts very well. So, you might as well not run key workouts if you run fast on a daily basis.

You can run fast in races without doing fast workouts, provided you run medium to medium-fast often and you stay below the limit of where you break down and become depleted. It is a very hard thing to do. To do it well requires enormous patience and a great internal sense of when you've "had enough." I warn you, though, running medium-fast often is like playing with fire. If you get it right, it provides great warmth but if you do it wrong you burn up completely everything in sight. You can NOT run medium-fast daily and include fast interval work and races without risking overkill. The two together are hazardous.

If you are training for 8km/10km races you need strong endurance, therfore focus on 3 key days (long run on hills, CV Rep session, LT Workout) and fill the rest of week with easy running where you can. You should never run faster than 5km pace in training (except for strides) if you wish to run a good 10km race.

So, the theme is this: it is important to modulate (vary) the pace of your distance runs and it is important to NOT run hard every day. If you follow my general philosophy, you will run no more than 2 hard workouts per week. And, during the majority of your build up to a race, you don't need to be running hard, period. Rather, a couple of challenging endurance workouts per week is about all you really need. For most runners, 4-8 fast workouts will bring them to peak fitness and performance, so why do them 2-3 times per week for many weeks in a row?

Follow these simple instructions about training and you wont go to far wrong:

1) Run a lot! Volume done just below your personal limit, week after week is gold!

2) Vary your training intensity (some easy paced, some moderate, and some faster). A mix of about 75% easy, 15-20% moderate, and about 5-10% faster is about right for the vast majority of people running 5k races or longer.

3) Run hills/on hills in training 1-2 times per week. Specific leg strength is vital to running success. The stronger your legs are the more training you can do without breaking down. The more training you can do without breaking down the better your race performances will be, on average.

4) Don't overthink. Set up a simple plan, as I have outlined many times, and stick to it. Stop worrying about all the x and y parts of training and just execute a well designed weekly schedule over and over and over.

A weekly that includes 1 CV interval session, 1 tempo over hills or tempo plus hills, and a long run or a 2 runs of about 40-60 minutes with some of it moderate, plus 2 sets strides per week (5-10 x 100m at 5k, gradually increasing the speed as you legs warm up, and never straining), plus plenty of easy distance work is going to place 95% of the runners at 95% of their peak fitness - or better.

5) Race intelligently. That means don't go out too fast! Use self-control and know your current limits. Stay under your limits early in the race and you will run a solid race overall. Patience is a virtue!

6) Take care of the details. Sleep enough, eat wisely, hydrate often, and prevent or take care of injuries before they side-line you. Stay away from people who are sick, and wash your hands with soap and water often.

7) Always remember that you must keep the ball rolling. Momentuum is the backbone of progression!

Tergat

Seres

thanks tergat
fantastic advice, will consider it carefully.

thirstywork

One of the best bits of advise i have seen on here in a while by Tergat.
I also believe that in order to improve your 5mile time you need to knock the soccer on the head as its difficult to recover from it and run properly.
In an ideal world you should be training atleast 5 times a week in order to achieve your target time.
Lots of runners try to fit everything into a week,why not break it up over 9 or 10days.Example 9-10 days would have long run,hill session/tempo run,some easy recovery runs and maybe a fartlek or treshold session.

Alot of runners(me included)want to race everything but this will slow your progression in the long term.
Decide what your main focus and goal is and go for it.
Good luck.

tisnotover

thirstywork wrote: »

One of the best bits of advise i have seen on here in a while by Tergat.
I also believe that in order to improve your 5mile time you need to knock the soccer on the head as its difficult to recover from it and run properly.
In an ideal world you should be training atleast 5 times a week in order to achieve your target time.
Lots of runners try to fit everything into a week,why not break it up over 9 or 10days.Example 9-10 days would have long run,hill session/tempo run,some easy recovery runs and maybe a fartlek or treshold session.

Alot of runners(me included)want to race everything but this will slow your progression in the long term.
Decide what your main focus and goal is and go for it.
Good luck.

I think Tergat's post should be placed into "best of forum" thread when it appears. Like the idea behind of building up the LT(tempo) runs over a period.

Will give the soccer a skip for a while as u say, do find it hard to recover from it, even though tis only a kick around with work...

Last nite ran 6 miles with 6*100m strides as per Tergats advice.Pace was 8min/mile, delibrately slower than what I would have done it before, but this morning I feel fine and feel I can run later as well, whereas normally I would feel I need a rest day after a faster paced run.

Seres

tisnotover wrote: »

I think Tergat's post should be placed into "best of forum" thread when it appears. Like the idea behind of building up the LT(tempo) runs over a period.

Will give the soccer a skip for a while as u say, do find it hard to recover from it, even though tis only a kick around with work...

Last nite ran 6 miles with 6*100m strides as per Tergats advice.Pace was 8min/mile, delibrately slower than what I would have done it before, but this morning I feel fine and feel I can run later as well, whereas normally I would feel I need a rest day after a faster paced run.

was just thinking the same thing definitely 'Platnuim thread' here.
I have to say the boards is a fantastic outlet for great sound helpful advice and i personal believe that the forum and the members has helped me hugely ,motivational and advice wish , thanks all

BeepBeep67

tergat wrote: »

Follow these simple instructions about training and you wont go to far wrong:

1) Run a lot! Volume done just below your personal limit, week after week is gold!

2) Vary your training intensity (some easy paced, some moderate, and some faster). A mix of about 75% easy, 15-20% moderate, and about 5-10% faster is about right for the vast majority of people running 5k races or longer.

3) Run hills/on hills in training 1-2 times per week. Specific leg strength is vital to running success. The stronger your legs are the more training you can do without breaking down. The more training you can do without breaking down the better your race performances will be, on average.

4) Don't overthink. Set up a simple plan, as I have outlined many times, and stick to it. Stop worrying about all the x and y parts of training and just execute a well designed weekly schedule over and over and over.

A weekly that includes 1 CV interval session, 1 tempo over hills or tempo plus hills, and a long run or a 2 runs of about 40-60 minutes with some of it moderate, plus 2 sets strides per week (5-10 x 100m at 5k, gradually increasing the speed as you legs warm up, and never straining), plus plenty of easy distance work is going to place 95% of the runners at 95% of their peak fitness - or better.

5) Race intelligently. That means don't go out too fast! Use self-control and know your current limits. Stay under your limits early in the race and you will run a solid race overall. Patience is a virtue!

6) Take care of the details. Sleep enough, eat wisely, hydrate often, and prevent or take care of injuries before they side-line you. Stay away from people who are sick, and wash your hands with soap and water often.

7) Always remember that you must keep the ball rolling. Momentuum is the backbone of progression!

Tergat

@ Tergat - some superb reading in this, just looking for your thoughts on race preparation and in particular last 3 days before a race.
Currently I'm training for 5k - 10k, ultimate aim (next summer) is to run 10k @ 6min per mile pace - break 37:30.
Training currently has moved from 5-6 days (40mls per wk) with 6x1k in 3:40 (Tues) and 2 x 2ml in 12:30 (Thu) with long run of 10 - 12 to 10 x 400 in 80 (Tues) and 1.5, 3, 4, 5, 4, 3, 1.5 pyramid with the 5 min @ 5k pace and the others marginally faster.
When a race is coming up on a Sat, I will keep my Tuesday session, run 6-8 miles on Weds and depending on the importance of the race either do the Thurs with a little less intensisty or just run 6 miles with some 30 - 60 secs bursts at race pace.
I've been experimenting with either a rest on the Friday and sometimes 3 miles easy if I can do before lunch time.
Any thoughts on race week prep?

Thanks in advance

Dom

tergat

BeepBeep67 wrote: »

@ Tergat - some superb reading in this, just looking for your thoughts on race preparation and in particular last 3 days before a race.
Currently I'm training for 5k - 10k, ultimate aim (next summer) is to run 10k @ 6min per mile pace - break 37:30.
Training currently has moved from 5-6 days (40mls per wk) with 6x1k in 3:40 (Tues) and 2 x 2ml in 12:30 (Thu) with long run of 10 - 12 to 10 x 400 in 80 (Tues) and 1.5, 3, 4, 5, 4, 3, 1.5 pyramid with the 5 min @ 5k pace and the others marginally faster.
When a race is coming up on a Sat, I will keep my Tuesday session, run 6-8 miles on Weds and depending on the importance of the race either do the Thurs with a little less intensisty or just run 6 miles with some 30 - 60 secs bursts at race pace.
I've been experimenting with either a rest on the Friday and sometimes 3 miles easy if I can do before lunch time.
Any thoughts on race week prep?

Thanks in advance

Dom

Dom,

Re your training try stick to the following:
Tue- Workout, Fri- LT Workout/CV Reps, Sun- Long Run on hills OR if racing
Tue- Light workout/CV Reps/LT Workout, Sat/Sun- Race
Fill in the rest with easy running & 2 days of 6-8*100m strides after easy runs. Remember TWO harder days in a week is plenty, dont rush things be patient.

For details of CV reps and LT workouts see post above. For you to run 37.30 for 10km you will need to be running in and around 18.00-18.15 for 5km. For that 5km range the easy runs should be in the 7.45-8.30 mile pace. CV pace for an 18.00 min 5km guy is 3.44 per km so your 6*1km workout was close to that range only if you are in 17.50-18.00 min shape right now for 5000m.

Remember the key for deciding your pace on CV Reps is your CURRENT 5km pace + 10 secs not your GOAL 5km pace. Focus on improving your 5km time over the next few months while keeping your endurance strong. Then next summer you can aim for fast 10km after improving your 5km time.

An inability to deal with the middle part of a 10k race indicates weak aerobic development of fast intermediate fibers. The best solution is either intervals or fartlek at paces between between 32 and 60 minutes race-pace;the Stamina Zone. So use CV Reps these are a great training tool!


Some 5000m workouts below each a progression:
-12*400m with 200m jog rec
- 6*800m with 400m jog rec
- 6*1000m with 600m jog rec
- 4*1200m with 600m jog rec
-3*1600m with 800m jog rec


3 x (4x400) at 5k w/ 30sec rest. 5min b/t sets
3x(3x600) at 5k w/ 40sec rest. 5min b/t sets
2x(3x800) at 5k w/ 45sec rest. 5min b/t sets
2x (1000,800,700) at 5k w/ 45sec rest. 5min b/t sets
5x1000 at 5k w/ 60-75sec rest

4 miles of alternating 200m at 5k pace w/ 1400m at steady pace.
4mi of alternating 400 at 5k pace w/ 1200m at steady pace
4mi of alternating 600 at 5k pace w/ 1000m at steady pace
4mi of alternating 800 at 5k pace w/ 800m at steady pace
4mi of alternating 900 at 5k pace w/ 700m at steady pace

4mi of alternating 400 at 5k pace w/ 1200m at steady pace
3x(3x600) at 5k w/ 40sec rest. 5min b/t sets
4mi of alternating 600 at 5k pace w/ 1000m at steady pace
2x(3x800) at 5k w/ 45sec rest. 5min b/t sets
4mi of alternating 800 at 5k pace w/ 800m at steady pace
5x1000m at 5k pace w/ 90sec rest


Re race week, do your last light workout Tue and run easy until the weekend. Always run the day before a race to keep your body in tune. If you want to take a day off for a Sun race take wed or thur. A general taper the week of a big race should be 20-25% no more.

Tergat

BeepBeep67

Fantastic - cheers, looks like I am running my k intervals too fast by about 12 - 15 secs, but that is managable. But I should should tone those back a bit - thanks.