Improving 5k time

doubles

tempo runs

hills

core strength

strides

basically look up Summer of mALMO

I don't know that I like the idea of doubles. Rather than splitting up 8 in the morning and 6 at night, I'd rather go for a 14 miler and get more aerobic benefit.

Of course I'm planning on doing everything else you mentioned, though. Training-wise, I have no problems. I'm looking for the small things to do on the side...

Working for every second wrote:

I don't know that I like the idea of doubles. Rather than splitting up 8 in the morning and 6 at night, I'd rather go for a 14 miler and get more aerobic benefit.

You should like the idea of doubles. You're only running a 5k and don't really need a 14 miler for aerobic benefit since the 5k has a significant speed/stamina aspect to it. Maybe it's ok if it's your long run every once in a while, but don't make all of your distance runs long distance runs. The benefit of doubles is that you can run the 8 and 6 at a faster pace than you would the 14 miler. Faster = better, for the most part. The additional benefit of doubles is that they are easier on your body. At the end of the day you can have 14 miles averaging 7 minute pace, or 14 miles avergaing 615-620 pace. Which sounds better?

Working for every second wrote:

I don't know that I like the idea of doubles.

Also running with increased frequency promotes redblood cell growth while minimizing redblood cell destruction. In other words gives you a higher oxygen carrying capacity

You both make good points. I thought that doubles actually put more stress on your body since you have less recovery time. I've also been told that the longer you can keep your heart rate up, the better, and pace doesn't matter as long as you're getting a good effort out of it. Therefore, a 14 miler at 7 flat would help more than an 8 and 6 at 6:20, and put less stress on the body.

If I did do doubles, how often? Would twice a week help at all?

And yes, 14 would probably be my long run this year, maybe farther. I'm going to be doing 60 to 70 mpw this year.

As often as you have the time for

Working for every second wrote:

You both make good points. I thought that doubles actually put more stress on your body since you have less recovery time. I've also been told that the longer you can keep your heart rate up, the better, and pace doesn't matter as long as you're getting a good effort out of it. Therefore, a 14 miler at 7 flat would help more than an 8 and 6 at 6:20, and put less stress on the body.

If I did do doubles, how often? Would twice a week help at all?

All the doubles vs singles is debatable if its for the same distance, but usually when you're doing doubles you can get in more miles then if you were just doing singles.

Obviously long runs are important, so you'd have to have that 14-15 mile single run once a week. However for your regular days, instead of 9-10 easy, you could do a 7 and 4 or 8 and 3. You'll end up getting more mileage with about the same effort.

Plenty of rest, at least 8 hours sleep every night. Strict healthy runners diet. Ice baths for 10 mins after tough workouts and long runs.Consider swimming and circuit/weights gym work once a week. Weekly massage. stay motivated, committed and especially dedicated to running success!

Strive for perfection man!

ENOUGH?