Marathon Maniac # 3228
Books I Have Read
Last Race: Portland Maine Half Marathon October 5 2014
I have done a few track workouts this year, but not as many as I would like. Starting next week, I plan to go to the track once a week, and do this workout:
2 mile warm up (run/jog to track)
5 X 1K @ ~10K race pace with 1 to 2 minute recovery
quarter mile to half mile recovery then
4 X 200M striders with 200M recovery
2 mile cool down (job back home)
My goal is to improve my 5K time also.
You asked for comments about your workout: Have you had success with it in the past? For me, I get more out of four to six 800M to 1000M @ 8K to 10K race pace with one to two minute recoveries, than several 100M to 400M @ faster than 5K pace. However, we are all different, so you never know unless you give them a shot - good luck!
Tomorrow is my second track workout. I'm thinking about dropping the 100 and 200 intervals for the ladder. We'll see.
Run 1,800 miles
Do 10 minutes of core work every day
10 mile goal: 1:12:00 (Black Cat 10 miler - March)
My workouts mix up the track intervals. Here are a few of what I have done recently
14 x 600 with 200 jog recovery
5 x 1 mile with 1 minute jog recovery
8 x 1000 with 200 jog recovery
10 x 600 with 200 jog recovery (but slightly faster than when I did 14)
I personally think that any speedwork you do (even just throwing in some strides at the end of a run) will only help.
Best of luck
Half Fanatic #846
I can do 440 in 220 90% of running is half mental I ran half of my last race on my left foot!
There is another option you could consider - for example, do your original track workout one week, then alternate with another (ie: Dean's) the next week. After a few weeks of alternating you will begin to gravitate toward what works for you best and what you like for your specific needs. Soon you would have your own track workout customized to you.
I've got a fever...
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.