Help with a workout...

Training Advice/Discussion 5k/10k

15 years ago 10/05/2008 11:56am EDT

So I've been training solo for about a year now, and recently started adding workouts to my weeks because I am gearing up to run a couple of 5k's and 10k's. A couple of years ago I was a 30:40's and 14:40's runner, but now I have no idea since I haven't raced in over a year. Anyway I recently did this workout:

8X800 in 2:26 avg with 55 second jogging rest (200 meters)

I am trying to do workouts that aren't terribly fast that will work on my strength and endurance. Any ideas if this workout is any good? My friend just told me he did it recently so I thought I'd just go for it. I've been making up workouts as I go and I figured I would look to letsrun for some ideas.

I am not racing for at least 3 months so this is all base workouts. Any suggestions? Thanks...

15 years ago 10/05/2008 12:58pm EDT

re: training solo...

the workout you just did is probably at your estimated 5k race pace (15:12 5k is 4:54 miles, you did 4:54 full miles). so this workout is not exactly threshold, its more vo2 intervals.

base workouts.. try doing more 20-30 min tempo runs at 10-20 seconds slower than 10k pace, or at your half marathon pace. you dont want to peek too early with the fast stuff on the track. save that for later in the season.

15 years ago 10/05/2008 1:40pm EDT

re: open me please

Workout is more in between 5k and 10k pace I'd say. That is pretty short rest. I would think you could break 15, but not by much. Tempo runs would be a good addition also.

15 years ago 10/05/2008 4:41pm EDT

re: cah87

Is 5:20 pace appropriate for a 25-30 minute tempo?

Again I haven't raced in over a year, so based on what some people are saying I am probably in low 15 shape (maybe a bit under) so I was thinking about 31:15-30 for 10K shape which is 5:20-25 pace for a tempo.

Just trying to get this right and not over do it. Thanks again.

15 years ago 10/05/2008 5:16pm EDT

re: training solo...

I'd start with tempos that are a bit longer and a bit slower. But that's not necessarily the only path.

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