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Terrain:
Notes: once a week workout -- progression below over 7 weeks?
each rep followed by 3 min of jogging (unless otherwise noted):
5-10 x 1 min (2-min recovery)
5 x 2 min
5 x 3 min
4 x 4 min
5 x 4 min
4 x 5 min
5 x 5 min
pace is such that after last repeat, you feel like you could do 1 or 2 more.
closer to race day, 1 or 2 "track" sessions (flat):
16-20 x 400m (100m jog recovery)
6-8 x 1000m (400m jog recovery)
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Long Hill repeats, 6% grade, 2-3/month until 6-8 sessions
XX seconds, w/ 4-5 min recovery, incl jog back down and some walking at bottom
8 x 30 sec
6 x 60 sec
8 x 60 sec
4 x 90 sec
6 x 90 sec
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faster than race pace workouts (b/t 1 mile and 5k pace -- 5:45-ish):
16 x 200m at 3k effort (200m recovery jog) -- track
8-10 x 30-90 sec surges at >3k effort (recovery jogs equal to surge time)
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Tempo Runs -- 1/2 Mara pace:
2 x 10 min (2 min recov jog)
2 x 15 min (3 min recov jog)
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Progression Runs ...
(see more at: http://m.runnersworld.com/race-training/solving-5k-puzzle)
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