RunningAHEAD - Topic: Looking to peak in 2 weeks

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Looking to peak in 2 weeks (Read 132 times)

Future RX-7.5 owner

posted: 5/10/2008 at 12:58 PM

I've got my goal race coming up in 14 days on 24 May. It's a 5K

I just set a new 5K PB a week ago (17:14)
I'd love to beat that, but I highly doubt it. It'll be a lot warmer in Ottawa than it has been here, and I don't race well over 20C.

Any suggestions about what to do to maximize performance?

My plan for the next bit runs like so:
Today: 10-16km (I'm flexible in my plans)
Sunday: - long. 20km+
Monday: - 6.5km tempo effort with warm-up & cool-down
Tuesday: easy - maybe double
Wed: Track pm - easy am?
Thurs: easy
Friday: easy? - I go on leave but have to do a bunch of paperwork reference my new place as well as start moving
Saturday : Moving. Probably not going to find much time to run.
Sunday : Here I lose it. Normally I would think long, I'm thinking maybe 10-15km easy instead?
Monday: 15-20 min at tempo with WU & CD ?
tues: easy
wed: quick feet type workout on track, some speed but not too hard
thurs: easy/off
friday: travel - probably an easy run there somewhere.
Saturday: race - CF running champs.

2008 Goals: 5K PB - Hopefully at CF Nationals - check!
Run another ½ marathon
Run consistant milage

MichiganFlyer

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posted: 5/10/2008 at 2:10 PM

I tend to race well when I do a long run a week before a 5k.
Since I have a 5k on May 18th on May 11th I will do a long run of 8-10 miles at 2:00 slower than 5k pace.

It might help. It might not. But it has worked for me in the past so mentally I will feel ready to go on the 18th.

Usually 4 days before a 5k I do my last speedwork...but instead of doing 6 X 800 I would do 5 X 800....

I take the 2nd day off before a race just like you intend...then run an easy 4 miles about 24 hours before a race.

DJ Marcus

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House Master

posted: 5/10/2008 at 8:11 PM

I think you have the right idea with that track workout about ten days out. I go by the 10 day supercompensation rule, or that it takes 10 days to realize the benefits from a hard workout.

If you're going gain any race speed it's likely going to come from that workout, so make it a good one! Wink

The Gaijin Samurai. a.k.a The attorney dissin' attorney.

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