Can anyone recommend 2 workouts for an upcoming (3/27) 5k?

 

MTA: I have seen a plan that calls for

 

8 x 400m with 400m jogs in between, then, the following week 

 

6 x 200m (@ 800 race pace?) with 200m jogs in between.

 

How about 6 x 800m @ 5k pace, 200m rec or 3 x 1mi @ 5k pace, 400m rec this week... and the 8 x 400m workout you mentioned the week of the race?

 

Not that I run 5k's...

 

For a peak/goal workout, I like shorter rests on the 3xMile.  If you keep them under 90 seconds, it is a really good predictor workout of your 5k pace.

 

 I like it with long rests too, further away from the race, but this close to a 5k, I want a race-simulation workout.

 

 

 

I like the hudson theory of: train endurance and raw speed year round, and blend them together as you approach a race, in workouts specific to the demands of the race.  So I wouldn't run 200m repeats or even quarters now.  I think long intervals are the way to go now.  Of course you should always be doing strides.

Thanks, guys.  I slept less than four hours last night, attempted a workout this morning and, not surprisingly, am looking at this screen through a sea of tingly white.

Oh, nice.  My copy came in yesterday, actually.  I'll plan to read the article tonight.  Thank you. 

 

MTA: My copy of Runner's Vogue came in yesterday, too; getting them both at the same time really gives you a feel for how different they are. 

Not sure if these have been mentioned yet, but a few workouts I "like":

 

1) 4mi @ MP, 4min rec, 3mi @ HMP, 3mi rec, 2mi @ HMP minus 10sec, 2 min rec, 1mi @ HMP minus 20sec

2) 3mi @ HMP, 3min rec, 2mi @ goal 10k pace, 2min rec, 1mi @ current 5k pace, 1 min rec, 0.5mi @ goal 5k pace

3) 3 x 2mi @ goal 10k pace w/ 2min rec

 

OK, I figured that I am finally in good enough shape to give one of these a shot.  This evening I took #2 and instead of the miles I ran 20, 10, 5, and 2 minutes.  The workout starts easy enough as it is basically a short tempo.  After that the workout certainly got my attention.

 

I liked it.

I liked it.

 

I did that workout 2 weeks ago and hated it.  And by it I mean myself.

The workout worship must end.  It's not the workouts, it's the training.

 

Workouts are a part of training, are they not?  I'm starting to enjoy trying different workouts .... it breaks up the monotony.

 

And believe me, when I go out on that hour easy jog later today, a nice May-like day, I'll enjoy it just as much as the workout yesterday, if not more.