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Workouts during week of race

  • 26-09-2011 11:14am
    #1
    dna_leri
    Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭


    I am doing a few races to finish my season and hopefully get PBs in each.

    I did an 8K PB (28:25) just over a week ago, will do a 10K next weekend and a 5K two weeks later and maybe another one after that.

    Usually I would do two sessions a week. In the week after a race I generally keep it easy with a few strides but I want to do one good session the Tuesday before each race.

    Should I train at race pace or faster?
    What about recoveries - long or short?

    What's your favourite workout the week of a race?

    On a related topic, what's the additional benefit of a pyramid session?


Comments

  • #2
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    I think the only way to figure what's best for you is trial and error. With your racing schedule, I would take it easy in training but there's no telling if you should do the same.
    dna_leri wrote: »
    On a related topic, what's the additional benefit of a pyramid session?

    It makes the coach look like he knows what he's doing, for putting on a complicated workout.


  • #3
    cwgatling
    Registered Users, Registered Users 2 Posts: 711 ✭✭✭cwgatling


    This guy http://beermatt.blogspot.com/ races a lot over those distances. Loads of ideas in that blog. Generally a weekly track session and a long run.


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    I have yet to find any benefit from a pyramid session other that psychological. This can just make a session easier as by the time you get half way your mind naturally assumes that is the worst of the session over and as such there is a bit of a burden lifted. Having said that i think TFB is right in terms of many people get way to hung up on making these as complicated as possible.

    In terms of a race week however I think this can be useful as you are getting to run a multipaced session without being too strenuous to the point that it takes too much out of you for your race

    Few sessions that I do week of a race when I am aiming for a good performance (over the last 12 months):

    4x200m, 2x400m, 1x800m, 2x400m, 4x200m w/ 200m jog recovery between each rep (1 min 15 secs)

    The aim is 5k pace for the 200s, 10k for the 400s and really push the 800

    Another for longer races is 1 mile RP, 400 rec, 4x400, 6x200 (both with 100 rec)


    Again these are session which needed to be adapted to come in line with a persons mileage and intensity but I have found they keep the legs ticking over without being drained from them


  • #5
    dna_leri
    Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭dna_leri


    Thanks Ecoli - I had not appreciated the point about a pyramid session being multi-paced.


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