Fifth Avenue Mile - Anaerobic Workouts Before?

Training Advice/Discussion 1500

15 years ago 08/10/2008 2:08pm EDT

The Fifth Avenue Mile is still a ways away, but I was wondering if anyone had some good recommendations on good Anaerobic-type workouts to do on the 2-3 weekends before the race.

A little background:

I ran 47 miles (in 6 days) this past week, and I’m increasing my mileage very gradually from week to week, so I’ll probably only be at 52-55ish per week by the beginning of September, if that gives you an idea of how “long” any such anaerobic workout should be. I’ve been doing a weekly aerobic interval session (1000’s, 1200’s, 1600’s, et al.) and occasional tempo runs, but the rest of my week is just distance: no shorter, anaerobic stuff at all. My ultimate goal now is to build a foundation for the spring, and I don’t want to sacrifice anything substantial in that regard, but:

a) I want to run in this race, and;

b) I want to run a few anaerobic sessions so that the race is not a total shock for my legs.

Would it even be worth it to do 2-3 such workouts - would it actually help AND not erode the foundation in any significant way? For one of the workouts, I was thinking about maybe doing repeat 400’s at mile pace (does 8 of them sound about right?), but I don’t know what the rest should be and I need ideas for other such workouts, so if anyone had any advice…

15 years ago 08/10/2008 2:43pm EDT

re: TD

You have 5 weekends. Starting this next weekend do 5x400 at goal race pace with all the rest you need. Weekend 2 do 5x400 at goal race pace with shorter rest. Weekend 3 do 1x800 + 3x400 at goal race pace with plenty of rest. Weekend 4 do 1x800 + 3x400 at goal race pace with short rest. Weekend 5 do 1x1200 + 2x400 at race goal pace with short rest. Then on the race weekend you only have to run 1xmile at goal race pace, you can sit out the 400.

15 years ago 08/10/2008 2:47pm EDT

re: TD

No, do anaerobic workouts after.

15 years ago 08/10/2008 3:30pm EDT

re: look no further

Look No Further, that was a very helpful post. Thank you. One of the best things about this message board are the people who take the time to post useful information.

15 years ago 08/10/2008 3:42pm EDT

re: look no further

Could you clarify the amounts of rest that you're referring to - I never know how much rest I should be taking.

For example,

- In Weekend 2, when you say 5x400 with "shorter rest": what range should that rest be: 3-5 minutes? 5-7 minutes? 2-3 minutes?

- Similarly, for Weekend 3: how much is plenty of rest - I'm assuming it's less than the rest than I took in Weekend 1 but more than in Weekend 2?

- How much is "short rest" (Weekends 4 and 5)?

I understand that a large part of it will be how I'm feeling, but if you could provide some general parameters as to the amount of rest, that would help me immensely.

Thanks for the post, it was very helpful.

15 years ago 08/10/2008 7:48pm EDT

re: TD

typically full rest is 5 minutes or more and then shorter rest will be 45 sec to 2:30. but he phrased it in terms of the time that allows you to go goal race pace. so, if you need 6 min the first time, take 6 min, and then try to do it in under 3 the next time.

15 years ago 08/11/2008 10:09am EDT

re: jonesy.

jonesy. wrote:
typically full rest is 5 minutes or more and then shorter rest will be 45 sec to 2:30. but he phrased it in terms of the time that allows you to go goal race pace. so, if you need 6 min the first time, take 6 min, and then try to do it in under 3 the next time.

If you can only manage 5x400 with 5 min rest at mile goal pace 5 weeks before the race you won´t be able to hold that pace during the race.

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