My goal is SUB 17 minutes.
That means that my race pace per mile is approximately 5:30.
So, mile reps will be 5:25 x 4
800 Reps will be 2:40 x 6
400 reps will be :78 x 12
The 200's are not for "speed" but like you said ... keep loose, maintain
form and keep speed.
I would not run them all out.
> What's your time goal for the 5K? Use that to help set your pace for
> the intervals. That's the biggest thing I don't see here.
> Also, just as a matter of personal preference I don't run 200m
> intervals. They are so short that I feel the temptation to really run
> all out leads to injury. If the race is at the end of the 12th week,
> you won't get any big benefit out of that session. Use week 11 as your
> last major speed workout. In week 12, approach it as a way to keep
> lose, maintain form and speed.
> Just my $.02.
> > OK, help me "tweak" my 12 week 5km plan to achieve maximum best time.
> > This is under the assumption that I am already doing 20-30 miles/week
> > Weeks 1-3 Hills, tempo (pace), fartletk runs, more distance runs (8
> > 30 miles/week
> > Week 4-5 Mile repeats (4x1mile), tempo runs, 35 miles/week
> > Week 6-7 Mile repeats adn 800m repeats at slightly faster than race
> > mpw
> > Week 8 - 800m repeats x 6, and one mile time trial, 40 mpw
> > Week 9 - 800m repeats x 6 and 400m repeats x 12, 35 mpw
> > Week 10 - 400m repeats x 12, 35 mpw
> > Week 11 - 400m repeats x 8, 200m repeats x 8, 30mpw
> > Week 12 - 200m repeats x 8 and taper 25 mpw
> > Suggestions?
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