>Racing>Goal of sub 17 minute 5k
I'll toss some workouts out there too for anyone interested. I think I'm on track for sub 17 on 4/25.
Repetition session - 1600/1200/800/400/4x200, fast, very long recoveries (3:30-4:00)
Tempo - 4.5 mile (4 x 1.15 mile loop)
This week (plan):
Interval session - 4 to 5x1000, 5k goal pace, 90 sec recoveries
Tempo - 4.5 mile (4 x 1.5 mile loop)
Starting to kick up total weekly miles as well. Miles have been low for injury prevention. I've been doing low miles, high intensity, lots of recovery. The idea was to supplement with good chunk of cycling, but I haven't been able to motivate myself to get on the bike much. I feel like I'm safely handling this level of training now, so I'm just going to start sprinkling in the running miles.
The Logic of Long Distance
Welcome pfetro, your 5:01 for 1600m time trial bodes well for sub 17.
Dude, so awesome to see you working your way back.
Yeah Mishka, I'm psyched for April 25th.
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.
Non ducor, duco.
Mishka rocks. Come down and show me how to do this damn track thing.
Run really fast.
Repeat until vomiting occurs.
I'm interested to see how well it really does work. How close can I get to 5k potential (whatever that is) without much volume? My fitness is improving in chunks right now, and until those chunks become little tiny slivers, I'm sticking with this.
Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. Carl Bard