Run Run Away

Question:

At the minute the image of a nice gentle jog thorugh the trails occupies my mind for most of the day. You don’t know what you’ve got till you lose it…

Is that a sign for a truly committed runner?? Despite a strong bias towards racing/training, as soon as you’re grounded you’d give anything just to take a 15 min jog round the park.   Miles —  "Focus. Relaxed Form. Stay smooth. Flow. Breathe."   – gapo ‘98 Cut the .over.the.rainbow if you prefer to reply by email

Response:

Miles Lakin At the minute the image of a nice gentle jog thorugh the trails occupies my mind for most of the day. You don’t know what you’ve got till you lose it… Is that a sign for a truly committed runner?? Despite a strong bias towards racing/training, as soon as you’re grounded you’d give anything just to take a 15 min jog round the park.

I never realised how much I missed it. My increased mileage is the main motivation, but the daily pleasures from jogging on the trails is something I miss a lot. Far too much. In fact, the majority of my day is spent planning/thinking about/visualising success in/pretending I’m running! If it was anything else, I’d be worried about the use of my time. From the debates on r.r. in the past, I gather that this can be normal (at least if you use people here as a datum level of normality… ). I am proud of the fact that the old me would be training now. But I know that my muscles are too weak and my cough too severe to force it. A new leaf and a new page in my running log? BTW Miles, your leaving us! You will be missed – who is going to remind us that there is a racing distance less than a marathon? Don’t leave us middle distancers alone! You will be pleased to know that internet access, like most modern facilities, is viable in the UK – just expensive. I’ll look forwards to competing against you in a few years time… Mike

Response:

This is an addition to my previous note. I just want to make clear why the rest intervals in interval workouts must be the shortest possible. Simply said, it’s because eventually you’ll be running the full distance at this pace with zero rest intervals. Hoping to, anyway.

This is not the hole truth. If this is wright you can also run the full race distance with a lower speed and increase this speed to your race speed, because in the race you’ll have to run this speed. It is true, that the goal is to increase the speed to a little bit faster than the planed race speed, the total distance of the interval workout should be increased to a little bit more than the race lenght, and the rest intervals should possibly be shorten. But increase all the terms, not only one. For interval workout there are some rules: – first start with the speed you can run yet on the race distance (goal 17:30min, but yet 18:20min) – a possible rest interval is 2*times interval lenght for short intervals (400-1500m), 1,5*times (max. 6min or 10min Jogging for a very hard interval workout)for long(1500m), and (3-4)*times (min. 3min) for very short(<400m), but try out for yourself – try to reach a total distance near race lenght, e.g. for 5k (8-10)*500m, if you recognize the rest intervals are to short split the workout to 2*(5*500m) with a longer rest interval – first increase the intervals, e.g. from 8 to 12*500m intervals (some crazy guys increase the lenght of intervals) – make a step back and short the rest time, e.g. from 12*500m with 3 min rest interval to 8*500m with 2:30min rest interval with same speed – increase the inervals – step back, and increase the speed – don’t increase the total lenght to much more than 1,5*racelength – don’t increase the speed to much more than 10% faster than race speed – adapt your training to your fitness level By the way, the progress is not continually. Look inside and decide each time how much intervals you can make without really be played out. It is not necessary to comply your plan, just the effect is deciding. regards         thomas Post scriptum: Excuse my bad english, I’m just a boring german. if you have fun to better my english send me a mail with corrections.

Response:

This is an addition to my previous note. I just want to make clear why the rest intervals in interval workouts must be the shortest possible. Simply said, it’s because eventually you’ll be running the full distance at this pace with zero rest intervals. Hoping to, anyway. Ideally, by the time you’re ready to run the race at the goal pace the rest intervals have been cut down to near zero. When you reach this point it’s time to up the pace and start all over again. This is what progression is all about. At this point in your preparation you should be able to do each set of your interval workout w/o rest intervals, which is what a time trial actually is. A workout something like two times 2/3 of the race distance with full recovery between. I’m not talking marathoning of course. Pete – Hide quoted text — Show quoted text – My original post focused on the 5K training because I’m pretty sure I can reach my marathon goal, but I didn’t think I could reach my 5K goal without advice from people like yourself. Thanks,

Response:

– Hide quoted text — Show quoted text – I’ve followed this thread w/interest. My impression was that you were asking for 5 km training advice/opinions. Now you’re talking marathon. 17:45 5 km, 37:00 10 km, 1:23 half-marathon, and 2:54 marathon are equivalent performances. The 3:00 marathon equates to 18:27 5 km. This means that one persons 18:27 is equivalent to another persons 3:00. Since the distances are so diverse and each requires specialized training it is unusual that one can achieve the same performance level in both concurrently. It’s up to you to decide if you want to do well at the bi-weekly local road race or be good a few time a year at the marathon distance. Re your Q. below on interval training my answer is a resounding NO on faster pace. If you want to work on speed, do sprint repeats with plenty of rest between. In interval training you’ve got to run the reps at around the goal pace where the goal pace is reasonably better than you can currently manage in a race. The quality of the workout is controled by *the number of reps in a set, *the rest interval within the set and *the recovery period between sets. To obtain a quality workout the rest intervals must be as short as possible but long enough to make it possible for you to complete all of the reps within a few seconds of each other (no slacking down towards the end because of fatigue). The total length of the workout should exceed the race distance the workout is aimed at, except for distances over 10 km. The length of the core repeat depends on the distance one is training for. For instance for the 800 m the core length is 200 m meaning that much of the interval work is done in reps of around 200 m. The range is from 150 up to 600 m, The 600 m being reserved mostly for time-trialing. For the 5 km the core rep length is 800 m. The range from 400 to 2000 m. 3 km for time trials. There is not much need for interval training for the marathon distance. Instead one is better served by doing longer runs at the goal mara pace and tempo runs at 1/2 mara pace or better. Just my opinion. Personally, I did only a few marathons and I was already a seasoned and fit runner at the time with years of pace and speedwork in me, so I’m not really qualified to give advice in this arena. Pete

Great post Pete. You’re right about the differences in 5K versus Marathon. The truth is that there are tons of fun 5K races with great people that I enjoy very much. Marathons are more serious, and there’s only 1 or 2 local marathons a year. I want to be able to do both well, and if I have to sacrifice a couple of minutes in the marathon to reach 17:45 for a 5K, that’s fine. At my speed, I’m not going to make a living on it either way. My original post focused on the 5K training because I’m pretty sure I can reach my marathon goal, but I didn’t think I could reach my 5K goal without advice from people like yourself. Thanks, ron.

Response:

I’ve followed this thread w/interest. My impression was that you were asking for 5 km training advice/opinions. Now you’re talking marathon. 17:45 5 km, 37:00 10 km, 1:23 half-marathon, and 2:54 marathon are equivalent performances. The 3:00 marathon equates to 18:27 5 km. This means that one persons 18:27 is equivalent to another persons 3:00. Since the distances are so diverse and each requires specialized training it is unusual that one can achieve the same performance level in both concurrently. It’s up to you to decide if you want to do well at the bi-weekly local road race or be good a few time a year at the marathon distance. Re your Q. below on interval training my answer is a resounding NO on faster pace. If you want to work on speed, do sprint repeats with plenty of rest between. In interval training you’ve got to run the reps at around the goal pace where the goal pace is reasonably better than you can currently manage in a race. The quality of the workout is controled by *the number of reps in a set, *the rest interval within the set and *the recovery period between sets. To obtain a quality workout the rest intervals must be as short as possible but long enough to make it possible for you to complete all of the reps within a few seconds of each other (no slacking down towards the end because of fatigue). The total length of the workout should exceed the race distance the workout is aimed at, except for distances over 10 km. The length of the core repeat depends on the distance one is training for. For instance for the 800 m the core length is 200 m meaning that much of the interval work is done in reps of around 200 m. The range is from 150 up to 600 m, The 600 m being reserved mostly for time-trialing. For the 5 km the core rep length is 800 m. The range from 400 to 2000 m. 3 km for time trials. There is not much need for interval training for the marathon distance. Instead one is better served by doing longer runs at the goal mara pace and tempo runs at 1/2 mara pace or better. Just my opinion. Personally, I did only a few marathons and I was already a seasoned and fit runner at the time with years of pace and speedwork in me, so I’m not really qualified to give advice in this arena. Does strength work (I run a lot of stairs) count as a hard day?

A day qualifies as hard when you work at near your aerobic threshold for an extended length of time, such as the tempo run or interval workout. In my mind doing stairs doesn’t count even though it may leave you wobbly-legged afterwards. Pete – Hide quoted text — Show quoted text – Thank you all for your enlightening posts. There is a consistent theme that most everybody agrees with when it comes to training. Applying your advice should enable me to train "smarter" instead of "harder" to reach my goals (17:45 5k, and 3:00:00 marathon this spring)… Is it beneficial to run intervals (200s, 400s, 800s, and 1600s) much faster than race pace? If the 5K race pace goal is 5:45, does it help running 400s at 5:00 pace or is it better to hold back and run them at 5:30? What’s more important, reducing recovery time between intervals, or working the intervals harder? Does strength work (I run a lot of stairs) count as a hard day? I can put in 16 miles at 7:15 very easily. Would I benefit by slowing down to say 8:00 per mile? At an 8:00 pace, I feel like I’m cheating myself out of a workout. I’ll up the distance to 20-22 miles as I get closer to the spring marathon. Again, thank you all for your great advice. I’ll let you know how it’s going.

Response:

Your schedule looks like mine did 5 months ago, and I wasn’t improving much and I couldn’t see why. I also couln’t recover enough to move up to mega-mileage.

So Mike, how’s your mileage increase developing?? You were moving from ~ 20pw to 40 or 50 if I recall. Any experiences to share?? The reason – training in the ‘middle zone’. You’re going far too hard on easy days so you can’t go hard enough on hard days. A better schedule would have only two days of quality speedwork at race effort (6:00 pace) whilst the remainder of the days run EMBARRASINGLY EASY. This is 1:30-2:00 slower than 10k race pace. This is slow. It seems that it does no good, but the elite do it. The best XC runners do it. So I started to do it.

Yup, that was one of the hardest things I found to learn. How to run EASY!!! Took me the best part of a year to lose the idea that I had to be gasping for breath on EVERY run. That doesn’t mean a jog/shuffle. 10km race + 90-120s is still a nice steady pace. For a ’short’ run that will be equivalent to a recovery session. For a ‘long’ run that sort of pace is more than sufficient for routine sessions and can be combined with *appropriate* use of ‘tempo’ type runs.   Miles —  "Focus. Relaxed Form. Stay smooth. Flow. Breathe."   – gapo ‘98 Cut the .over.the.rainbow if you prefer to reply by email

Response:

I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then.

Hi Ron, Be carefull by running every time the same high speed. The adaptation isn’t so good when you train often in the same (high) heart rate zone. For the adaptation there must be peeks of bodystress and time for relaxing. There has to be more variation in your training. Try the following principle to increase (speed, millage…). This is called from my german coach the "wave-principle": As example millage: 1. week 50km     2.      55km    (2 steps forward) 3.      58km    (1 step forward) 4.      53km    (2 steps backward) 5.      58km    (2 steps forward) 6.      60km    (1 step forward) 7.      55km    (2 step backward) Thereby you could make wider steps to increase your millage faster. But make smaller steps the farther you go from your last year millage rate. Do this principle in all dimensions. In days: one middle-hard day, one hard day, one easy day. In weeks: see above also you can use this principle in your carer planing for years. Make a easy year every three or four years. In long runs increase your millage with the same principle. How hard should be your training? This is a thing that must be find out for your own specific talent, time for running, ambition, and so on. When you get more and more tired from training, and you think you are not able to perform it, better make a little breack and start again with going not so hard. Try to start with your training not going to hard. Increase your millage and you will get success. Train in a wide range of speed (very slow 8min/mile to very fast 30s/200m). The new holder of the marathon "record" trains (surprising) much of speed workouts. For speed workout try: long and fast: 2*3000m in little bit10k speed 3*2000m in 10k  speed 4*1500m in 5k speed 6*1000m in little bit<5k speed pause about 3-5min short and fast: 10*500m in 5k speed with 2min walking between 10*200m in 1500m speed with 3min walking Only set the main focus to the area of your skill You want to advance. Read training books like "middle and longdistance training" from Steve Coe that’s my favorite book. (Attention: the programs are very hard, not at the beginning but after a while you are not able to perform it) and keep on running         -thomas         PB 5k: 14:41min P.S: Please excuse my bad english. I’m  just a boring german.

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Miles Lakin asked: Your schedule looks like mine did 5 months ago, and I wasn’t improving much and I couldn’t see why. I also couln’t recover enough to move up to mega-mileage. So Mike, how’s your mileage increase developing?? You were moving from ~ 20pw to 40 or 50 if I recall. Any experiences to share??

Well I decided to make the move very slowly, moving upwards towards nearer 35 by Feb and 50 by the end of 99. I increased by 2 miles, another 2 miles, reduced by 3 and promptly fell *very* ill. I’m just over a four day fever, so it looks like my running is on hold for at least another week, possibly another 2. So I’ll be effectively back at the start of my mileage increase by then. The increase hasn’t really affected my life yet, but the change to easy running had. I found it bearable by doing it with other people (even as part of a relay on a very long effort!). my speedwork was becoming much faster and I was having improvements that I didn’t expect just before I became ill, I’ll have to test that when I’m out there, in the real world, again. At the minute the image of a nice gentle jog thorugh the trails occupies my mind for most of the day. You don’t know what you’ve got till you lose it… Mike

Response:

I’d say that most if not all of your training miles are in the no-no zone of training , the 70-80+% zone. Proper serious training program must address – at a minimum – these two factors of competitive running : (1)the lactate threshold (LT) and (2)muscular endurance. Your program has something for muscular endurance, your long run. However, the 7:10 pace is suitable for much faster runner then you currently are. My recommendation is 8:00 pace. That should put you under 70%. Your fast run may not be fast enough. This run must be done at a gut-busting pace (some say puking) for a total of 6 miles non-stop. Initially you can take a short break midway. This is your LT training . It’s intended purpose is to raise your LT so that you can run faster longer at race time. Your not having provided any details of your track workout prevents me from being able to make a comment. When properly done interval training serves two purposes : to raise LT and to practice running at your target race pace. If you’re currently racing at 6:00 pace your target race pace would be 5:45. You’re training for the next performance level. Your other runs are pure junk miles in the 70-80+% zone. Make them easy (8:00) and slightly longer. Incorporate into these runs 10×100m sprints day. LT is the limiting factor in distance racing. It can be raised by training. At least 2 days a week must be dedicated to LT training. But, no more than 3 days of LT running which would include 1 extra day of LT running(track workout) or a race. F.

Response:

Thank you all for your enlightening posts. There is a consistent theme that most everybody agrees with when it comes to training. Applying your advice should enable me to train "smarter" instead of "harder" to reach my goals (17:45 5k, and 3:00:00 marathon this spring)… Is it beneficial to run intervals (200s, 400s, 800s, and 1600s) much faster than race pace? If the 5K race pace goal is 5:45, does it help running 400s at 5:00 pace or is it better to hold back and run them at 5:30? What’s more important, reducing recovery time between intervals, or working the intervals harder? Does strength work (I run a lot of stairs) count as a hard day? I can put in 16 miles at 7:15 very easily. Would I benefit by slowing down to say 8:00 per mile? At an 8:00 pace, I feel like I’m cheating myself out of a workout. I’ll up the distance to 20-22 miles as I get closer to the spring marathon. Again, thank you all for your great advice. I’ll let you know how it’s going. ron.

Response:

Hi there Haven’t followed this thread too closely but would like to ask a couple of questions… I’d say that most if not all of your training miles are in the no-no zone of training , the 70-80+% zone.

What is the physiological basis for not training in this no no Zone? Proper serious training program must address – at a minimum – these two factors of competitive running : (1)the lactate threshold (LT) and (2)muscular endurance.

I though the goal of training was to run faster between two points than anyone else or at least faster than a previous best. Cheers Hamish — Hamish Ferguson BA, Dip Spt St, Cert Coach Personal Fitness Trainer & Cycling Coach 210b Hastings St East, Christchurch 8002, New Zealand Phone 64 3 377 4463, Fax 64 3 377 4463, Mobile 025 221 1287 ICQ# 12592660 Website last updated 1/3/98 http://www.geocities.com/Colosseum/Sideline/6253/index.html

Response:

Hamish Ferguson questioned: FreakOfNature wrote I’d say that most if not all of your training miles are in the no-no zone of training , the 70-80+% zone. What is the physiological basis for not training in this no no Zone?

This is an odd one. I didn’t believe it until I really read up on the subject. This 70-80% zone does give benefits, quite big benefits. You can be approaching ventilatory threshold and you will notice effects on your oxygen uptake, muscular endurance and lactate threshold. However, training at this level is tiring. To have large effects requires a large time in this zone. this is *extremely* difficult – I could only do around 20-30mpw in this zone before breakdown. Whilst experiencing benefits from this, a programme is best by going hard in the 85-90% zone for a shorter time, whilst getting lots of time on the run to get the strength required. If you train in the 70-80% zone then you do get a good workout – but it is inefficient training. The original poster noticed that fatigue was setting in at 35mpw, quite low when one wants to step up training mileage to improve. Proper serious training program must address – at a minimum – these two factors of competitive running : (1)the lactate threshold (LT) and (2)muscular endurance. I though the goal of training was to run faster between two points than anyone else or at least faster than a previous best.

Errr.. that’s racing. If you race training like that you *will* burnout. Freak’s right, get endurance by going long and slow whilst getting speed through high intensity speework – repeats and tempo runs. Other programmes will work, but it isusually accepted that this is the best way to become fast with minimum injury risks and maximum potential for speedwork. Mike Wilcox

Response:

- Hide quoted text — Show quoted text -I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then. Typical training week: Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest I have no problem running long distances at slower speeds, but I just can’t manage to hold a sub-6:00 pace very long.

Your schedule looks like mine did 5 months ago, and I wasn’t improving much and I couldn’t see why. I also couln’t recover enough to move up to mega-mileage. The reason – training in the ‘middle zone’. You’re going far too hard on easy days so you can’t go hard enough on hard days. A better schedule would have only two days of quality speedwork at race effort (6:00 pace) whilst the remainder of the days run EMBARRASINGLY EASY. This is 1:30-2:00 slower than 10k race pace. This is slow. It seems that it does no good, but the elite do it. The best XC runners do it. So I started to do it. One day a week I’d do hellish 300/400/600/800 reps pyramids. Another day a week I’d do a 6 mile tempo run of puking proportions. I’d sometimes add some 3k repeats. But the majority of the training would be at 7:00-8:00+ pace, sometimes on hills, sometimes on roads but always slow. Anyway, this is the way to run – and it seems so odd. I didn’t believe it; I assumed that training at 8:00 pace teaches your body to run at 8:00 pace but it doesn’t (coupled with speedwork). It trains the heart/lungs for long periods of time, it adds a *lot* of strength to the legs but most importantly – it teaches your body to recover quickly. That’s the key of the easy run, you should be about as fresh afterwards as before. I really didn’t believe this when I first read it, and I have only been training for a year with an 18:00 5k, but it’s having real effects now. Good luck Mike Wilcox

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I learned from Runners Worlds Fast Lane that you should keep intervals at 10% of your mileage + 15% for tempo runs. Total speedwork 25%. I practise it myself when its warm outside with no injury or overtraining. — regards Josef zero.spam_m8639.abc.se_zero.spam To mail please remove "_zero.spam_" – Hide quoted text — Show quoted text -If you are doing 5 miles of  work on the track, (not including warm up and warm down) then that is too much given your weekly mileage, I calculate you’re doing about 32 – 36 miles a week the rule is to do no more than 10% of your weekly milage in speed work  So you either want to increase your mileage or decrease the quantity of speed work.  If you do decrease the volume of your speed work then you obviously want to increase its quality (ie faster).

Response:

I would advise changing you program so that you have hard days and that you add more rest.  On the hard days, try running 1 to 1.5 miles at a faster then race pace.  Also try to include some pure speed work.  Take 1 day every 1 to 2 weeks where all you do is sprints.  Another thing that I like to do, which may not work for you, is to not schedule rest the day after your long run.  I find that an easy run the very next day will help my legs from tightening and getting sore.  Hope this helps – Hide quoted text — Show quoted text -I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then. Typical training week: Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest I have no problem running long distances at slower speeds, but I just can’t manage to hold a sub-6:00 pace very long. Am I training poorly? Too many hard miles? Not enough speed work? I’ve only been running seriously for about a year so I could really use some advice. thanks… ron.

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I think your easy days need to get alot easier and your hard days need to get harder.  You didn’t mention what distance you were doing your interval work at 5:30 pace.  As it is obvious that a 5:30 mile is significantly more difficult than an 800 at 2:45.  If you slow down your easy days from 6:50 pace to 7:20 –  7:30, you’ll have alot more energy to push on the hard days.  The key is to damage your body on your hard days and allow it to recover on your easy days. If you are doing 5 miles of  work on the track, (not including warm up and warm down) then that is too much given your weekly mileage, I calculate you’re doing about 32 – 36 miles a week the rule is to do no more than 10% of your weekly milage in speed work  So you either want to increase your mileage or decrease the quantity of speed work.  If you do decrease the volume of your speed work then you obviously want to increase its quality (ie faster). Mike U. – Hide quoted text — Show quoted text – I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then. Typical training week: Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest I have no problem running long distances at slower speeds, but I just can’t manage to hold a sub-6:00 pace very long. Am I training poorly? Too many hard miles? Not enough speed work? I’ve only been running seriously for about a year so I could really use some advice. thanks… ron.

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Those were the days eh Roy How old were you when you did this back to back??

Senior year of college..about 21 years old…I ran the 800 and then heard one of our 1600 relay guys pulled a muscle in the 400 and so we weren’t going to run it…so Great! I thought…I get to run the 5,000…and so I jumped in and led the first mile in about 5:05…and then the 5k guys took off and I kept a good pace to finish…it was a three way meet and another team didn’t have a team together at the end…this good distance running friend graped me to jump in the 1600 relay with him so he could say he scored a point as a 1600 relay runner…10k was short for him…and I ended up running something like :55 just to look half way good…usually I did :51 but all & all…a good day….Miles check out the thread I’ll start about the best workout of your life…Roy

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5k=16:47…I did the 5k on a track after doing 2:00 for the 800.

Those were the days eh Roy How old were you when you did this back to back??   Miles —  "Focus. Relaxed Form. Stay smooth. Flow. Breathe."   – gapo ‘98 Cut the .over.the.rainbow if you prefer to reply by email

Response:

– Hide quoted text — Show quoted text -I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then. Typical training week: Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest I have no problem running long distances at slower speeds, but I just can’t manage to hold a sub-6:00 pace very long.

        I would be interested in answers here for about the same reasons althoug I am about         1 minute slower in all above categories. Racing, I invariably come across with         a 6:55 – 7:00 pace. I would love to break 20 minutes and run a 5K at sub 6:30 pace.

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Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest

I am a minister and coach.  I will pray for you if you like that you have the wisdom to make the right decisions in your training.  I think you should be able to break 18:00.  I suggest doing 400 meters at 5 seconds under 5k race pace with 1 minute rest….and run your 5 miler easier on Wed.  Do a lot of bicep curls (arms)…and take two days easy before your mid-season races and three days off or easy before your major test….enjoy…Roy   PR:  400=51, 800=1:55, 1500=4:09, 5k=16:47…I did the 5k on a track after doing 2:00 for the 800.

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I need some advice on 5K race training. I’ve been trying to improve my 5K time with no success. I ran 18:15 in September, and have been between 18:20 and 18:30 in several races since then. Typical training week: Monday:    5 miles of Interval work (various distances about 5:30 pace) Tuesday:   6 miles at 6:50 pace Wednesday: 5 miles at hard pace (6:15 or so) Thursday:  Basketball Friday:    6 miles at 6:50 pace Saturday:  Long Run (12-16 miles at 7:10 pace) Sunday:    Rest I have no problem running long distances at slower speeds, but I just can’t manage to hold a sub-6:00 pace very long. Am I training poorly? Too many hard miles? Not enough speed work? I’ve only been running seriously for about a year so I could really use some advice. thanks… ron.

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