10K Training Group, 8K's are welcome too

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Favorite workout? (Read 315 times)


Marquess of Utopia

    I have found that I benefit from repeat miles; I run these between my 5k and 8k pace. What is your favorite workout?


    Dog-Love

      I have really been enjoying shortening my time for the 5K distance. So about once a week I have been running this trail close to race speed and each time I am surprised how the seconds are ticking off and the runs are not feeling all that different (perceived effort). I would not call these tempo runs (I do in my log) but a bit faster than that. Before I start interval training in late winter I would like to run this 5K in less that 24:45. I think intervals would help me get there, but I didn't really want to start those work outs till later. Our track gets pretty icy and covered with snow.
      Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)


      Dog-Love

        Well last Ed I ran this route in 24:29 and it did not feel that different than when i ran it in 25:00. Must be getting faster. So I will have to have a new 5 K goal and I think I will try for a sub 24 5K in 2008
        Run like you are on fire! 5K goal 24:00 or less (PR 24:34) 10K goal 50:00 or less (PR 52:45) HM goal 1:55:00 or less (PR 2:03:02) Marathon Goal...Less than my PR (PR 4:33:23)


        Feeling the growl again

          There are several for the 10K... 6X1000m 2min recovery, 3:04 working down to 2:58 8X800m 90sec recovery, 2:25 working down to 2:18-2:20 4 mile tempo at HM pace or a tad faster

          "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

           

            Hi Andy, Welcome to the club.
            Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
              I haven't been able to do this since my treadmill quit working but honestly my favorite workout is on the treadmill. I do Intervals 2 minutes at a 7 min mile pace and then 3 minutes at a 9 min mile pace. I do this for up to 40 minutes. This strategy really helped me last summer. Non-treadmill, my favorite workout is the usual 5k route that my husband and I run. I run it once at an easy pace and then run it in reverse at a medium pace.

              Michelle



                I did this midweek last summer: two mile warm-up jog to high school track (mostly down hill) on track: 5 X 1K @ 10K pace with one minute recoveries 1 mile recovery 4 X 200M @ faster than 5K pace with one minute recoveries two mile cool-down jog back home (mostly up hill)