RA Coaching Forum

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Looking for a little training advice (Read 239 times)

    Ran my first race of the season, a 5k in 19:58 on a very hilly course. This was my first race since 2005. Had a hamstring pull and PF that basically shot the racing season for 2006. Was running my 5ks in the mid 18:30s in 2005. Any tricks to get back into sub 19 minute shape? Race was OK, but I tend to struggle with maintaining pace for the last 1/2 of my races. Try starting out slower but seem to have the same problem. My first mile usually feels good, like I'm not going out too hard. Any direction is appreciated. Thanks.


    Wasatch Speedgoat

      Sounds to me like you need some mileage....nice and easy aerobic training. Some nice articles to read... http://www.rrca.org/resources/articles/base.htm http://www.rrca.org/resources/articles/slowdown.html http://www.rrca.org/resources/articles/spr01coach.htm Those are just a few...and once your base is built (might take 3-6 months), then you start running some faster workouts. Many plans out there like the Pfitzinger plan, Jack Daniels and many others should get you back to where you want/need to be! Good luck! Modified to add...I just looked at your log and it looks good other than the pace looks a little quick, but rather than go by pace alone start to wear a HR monitor, find your max and run most of your miles around 70-75% of your max. I'll bet you will be at least a minute per mile slower Wink

      Life is short, play hard!

      jEfFgObLuE


      I've got a fever...

        [This is a duplicate of my response to this same question in the general forum] You're really doing some solid training, and your intervals indicate that you're very close. The fact that you did 3 x 0.9 mi at ~6:05 pace says to me that you should be able to race at that pace (3x1 mi is a great predictor of 5k speed). Given the hilly course, there's a good chance you're under 19:00 already. Since you seem pretty serious about intervals, you may want to add 6x800 and 12x400 to your toolbox. Aim for 2:45~2:52 on the 800's and 80~84 seconds on the quarters. (I got these paces entering 18:45 5k into the McMillan Running Calculator. Use your best judgment). I'm sure mikeymike will tell you to add some 100m strides to your easy runs. Good advice that. You may also try this superset workout which is pretty gnarly: 1) Run 600m close to all-out intesntity 2) Without stopping, run 1000m at your current 5k pace 3) 4 min recovery jog (can be reduced over time) Do 3x(600-1000) (can be increased over time.) I got this workout from a book by Dr. Owen Anderson of Running Research News. Here's what he says about it: "These 5-K super sets are great for vVO2max, lac- tate threshold, running economy, and max running speed, and they are great preparation for real-live 5Ks. They de- crease the perceived effort associated with running at 5-K pace, and they also help you handle surges in intensity within your 5-K races; they are also great tools for surviv- ing overly fast starts in your 5-K competitions – and for opening up a big gap early in the race on an opponent who has been bugging you in previous competitions. " Cheers, Jeff

        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.