>General Running>fast people
Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
Another old fart reply. If you want to race fast--here's the secret...get used to running fast. There's no shortcuts. You get out what you put in. Very simple really.
Marathon runners suffer the agony of da feet
This is a good thing that you are interested in finding out how others train, what their logs look like. Because it means you have a willingness to learn and increase your knowledge of race specific training for your racing distance.
I thought instead of just showing you a training program for a 5k I'd try to draw a picture of an effective way of aerobic conditioning.
First - Start at a slow pace with low mileage/Build mileage by 5-10% per week until you have a good aerobic base
Third - Slowly add in speed, tempo, hills, long run, technique drills, weight training or any combonation
Fourth - Prepare for race by decreasing mileage and increasing run pace to some above and some below race pace
Fifth - 1-2 weeks before race, taper - step down mileage but keep pace close to race pace
Another thing to consider.
Level 1 - Develop Aerobic base (build build build) your aerobic conditioning will support all other training throughout your training
Level 2 - Maintain Aerobic base (less mileage), Long Runs
Level 3 - Tempo (approx. 80% of Max Heart Rate)
Level 4 - Speed, Hills (Above 100% of VO2max = Anaerobic)
Level 5 - Race Pace (Above 80% of Max Heart Rate)
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