Got back into running and have 5k interval questions

Training Advice/Discussion 5k/10k

15 years ago 09/04/2008 11:07am EDT

I just got back into running after a two-year hiatus July 12. (My best 5k is 18:53, set in 2001 and my 2-mile is 11:30, set in 2002).

As of Sept. 4, I have run 174 miles, or about 23mpw average, although the last several weeks the mileage is 30-35mpw. Yesterday I ran 8 miles in 90'F weather in 1:01:02, or about 7:38/mile. My baseline training pace in cool weather (65'F) last week is about the same time, so I'm pumped for fall and faster times...My baseline in good weather should be 7:15 or 7:20. But neither time is race pace.

What's awesome is that when I started out I was at 9:05/mi pace and now I'm down to 7:40 just based on Lydiard base-building.

I am training for a 5k on Oct. 11 as well as a 5-miler on Nov. 27. (The Cleveland Ohio Turkey Trot). I'd like to break 18:59 for the 5k and 30 flat for the 5-miler. I do not know where I would finish if I ran a 5k today.

Two questions actually:

When should I start doing doubles?

I run about 30-35 mpw, as noted. Doubles would at least get me up to 50 to 55 mpw. Is it smarter just to do lots of 8-milers per day instead of two four-milers per day? Or should I just make my long run go from 8-10 miles to 12-14 miles?

My other question is when I should start doing intervals on the track?

I have been using some tempo runs within my long runs, which are 8-10 miles. My normal training runs are 3 to 5 miles. I have emphasized weekly hill training from the start and am in week 7 of my training.

As for the intervals, should I go with 800 or mile repeats?

(either 6x800 or 4x1600). I'm staying away from the 200-400m because those are too short. I'm looking at about a 400m recovery time for 800m repeats and 800m recovery for the mile repeats.

15 years ago 09/04/2008 11:22am EDT

re: jecht

your interval pace should be at the same pace as your goal 5k. 1000's or 1200 would probably suit you best. so for an 1859 5k, you should do your intervals at 6:07 pace. but true intervals shouldn't last more than 5 minutes, so rule the mile out.

RECOVERY for intervals should be equal to or just under the duration of the interval. for example if doing 800's in 3:03 then take up to 3 minutes recovery between each rep.

dont start doing doubles. you should build up in singles until you get to 50 mpw. After your oct 11 race, i'd build the long run to 12-13 miles.

15 years ago 09/04/2008 11:33am EDT

re: No Worries

Ok No Worries...thanks!

I can't change the post but my goal time is 18:49 for the 5k..not 18:59...I can't go back and edit it back.

My intervals would be at 6:02 pace--my 5k PR (18:53) is 6:04 pace.

So mainly do 1200s and no mile repeats. for a 6:02 pace interval at 1200 that would be 1:31,3:02,4:33.

So 4:33 for 1200s...good call.

I thought that recovery, esp. for elite runners, (even though I am not one) should be half the distance of the interval (800m with 400 recovery). There was a brit coach named Frank Horwill that said that his elites were busting 400s at 56s pace with 400m recovery time. but their 5ks were still around 13:30.

When Horwill's runners went with 200m recovery times, but their 400s were 61s, their 5ks dropped to 13:10 or 13:15.

If I start my intervals and stretch properly how soon will I notice more efficiency in my baseline day-to-day distance training?

thanks again

josh

15 years ago 09/04/2008 11:39am EDT

re: jecht

I have found that for runners with your PR's, 2 mile race pace gives a better approximation of VO2 max. The 5k paced intervals are designed to stimulate VO2 max improvement, so try going with something like 4 x 1k at 2 mile race pace with about an equal amount of rest or as you said a 1/2 the distance jog. Goal time for the 1k's would be around 3:40. As you get fitter, go to 4 x 1200 at the same pace.

15 years ago 09/04/2008 11:44am EDT

re: CoachB

Good advice from coachB as well.

Don't worry about getting faster on your day-to-day runs. I believe it takes about 2 weeks for the results of a workout to truly kick in. make sure you dont do anything the week before your goal race. good luck

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