Just curious to hear what everyones base training and hard training leading up to your 5k or 10k PR was. List peak mileage, number of workouts per week, how many years you had been running, the PR you set, and anything else that you feel relevent.
Just curious to hear what everyones base training and hard training leading up to your 5k or 10k PR was. List peak mileage, number of workouts per week, how many years you had been running, the PR you set, and anything else that you feel relevent.
Pretty simple really:
Base Season (6-10 weeks): 90-100 miles per week; 2 workouts per week mainly aerobic threshold and lactate threshold tempo runs, with some fast repetition intervals (usually 200's) every so often to keep some pace and lift in the legs; weekly long run of an easy 17-20 miles.
Fundamental Training (6-10 weeks): 80-90 miles per week; 2 workouts per week with one focused on lactate threshold (short tempo run or cruise intervals) and the second one focused on VO2 max development. On occassion I would mix in some fast repetition work (usually quarters). Weekly long runs would be 13-17 miles and usually be either steady state or include an uptempo section.
Peak Season (4-6 weeks): 70-80 miles per week; usually two workouts and a race, no long runs just and ocassional 12 miler easy on a recovery day. Workouts were shorter and focused on race pace work and fast repetition work occassionally touching base on a threshold or VO2 max workout.
Got me to the mid 14's for 5k and low 30 for 10k so far. Been running for 10 years but am still in my mid 20's.
bump