hi has any body got any tips on breaking 6 minutes per mile pace i,ve got a pb of 39.22 .i only started running last year just wonderd what work outs i should be concentarting on thanks.
I'm in the same boat as you, I'm hoping to run a sub 6 min/mile 10K by the end of May. My training involves 3 major sessions a week. 2 track based sessions, one is almost always shorter intervals, anywhere from 200m to 800m reps, usually mixed. The second session is higher intervals, 1k-2k and everything inbetween. Then the third is a pure tempo run. On top of that I have a recovery run on Wed and Fri and a 90 minute easy run on Sundays. Using this method I've improved my 10K time every time I've raced.
Figuring out which speed sessions to do means either reading new and old Runners World and asking other runners. In an 18 week schedule I've not repeated the same speed session twice which is great for keeping up the motivation. If you want to take a look at some specific sessions let me know and I'll post a couple.
Something that has really helped is switching from per mile to workign everything out per kilometer, with 10Ks and below it makes your goals, training paces and everything else more clear.
Back in 2008:
I did 1 track session a week (normally running Yasso 800s) whilst training for a marathon (Jan to Mar) and normally making Thursday a threshold pace run. I was doing 6 days training (with 2 sessions a day of at least cycling) and taking my diet seriously. In the end I couldn't run the marathon as I got hit by a car (only a bad sprain but out Mar - Apr). After rehab I just did a month's general fitness training (May) before racing weekends at 5-10km distances. I started the track sessions during June and ran a sub 30min 5mile. In August I ran the Nike World Race and did 6 min miles (36:12 I think - in Madrid).
Basic programme was: Daily 5 miles bike to and from work - no distances as I was training for sub 3hr marathon (10km pace was a side effect)!
Mon - Rest Tue - Intervals (Yasso 800's)
Wed - Easy (maybe longer for marathon)
Thu - Threshold (85% Max HR) Fast or hills
Fri - Easy or rest
Sat - Easy or rest
Sun - Long
YD - although I agree that you essentially need to be capable of running sub 18 for a 5km (last year I ran 17.32 for 5km and 36.36 for 10km), I don't think 3 sessions a week is necessarily asking for an overuse injury. Not speaking from experience too much as I've only been running 2 years but from observations of other people's training plenty of people seem to be doing this successfully. The only thing I'm wary of now that I've started it is session progression, meaning obviously the chance of injury might increase if the intensity or volume of all 3 sessions are increased at once.That's where setting upper limits of volume at training paces becomes useful (eg no more than 6km @ 5km pace, 8m @ mara pace etc).I'm only intending to do this throughout the summer though, and will move back to more aerobic mileage focus through the winter.
I think body awareness has a big role to play in avoiding overuse injuries, so I think you have to pay extra special attention to niggles that we all sometimes have and be sensible in that a 1500m session in spikes with already tight calves might not be the be the wisest decision.
I'll report back in a couple of months though......
I was in a similar boat last year. My downfall probably always was not being strong enough as opposed to speed - I did my first ever set of XC races and this helped me no end.
The training I would always do would be one set of reps per week(periodised to go short hills, longer hills, 400s, mile reps), one tempo, a long run and then fleshing it out with easy running / core work.
The tempo, in my view, is your key session here and not the trackwork. Trackwork will complement tempo however in my view the key session you MUST get in every week is a tempo of ~4 mile at 85% heart rate but it is key to be disciplined and keep it at 85% otherwise you defeat the purpose of it.
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