Books I Have Read
Last Race: Guilford Race To End Domestic Abuse 5k Race October 2, 2011
Currently Injured: Patellofemoral Syndrome September 11, 2011 to Today
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.
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
"I can do 440 in 220" Half Fanatic #846 "Ninety percent of running is half mental"
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.
When you're on your deathbed, you won't be wishing that you'd spent more time at the office. But you will be wishing that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
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