Yeah Scott. Going to try and use Dean and Dachs approach of a session at mile pace (eg 16x200) once a week then Thursdays session at 5k goal pace. Hopefully get a tempo/race in at the weekend too. Sessions I've come across for the goal pace are;
12x400 (1min rec) did this a couple of weeks back.
8x600 +200 (tonight's session but made the 8th rep a 800)
Either 5x1k or do the 12x400 session with a shorter rec.
The recoveries say I should be covering 200m in a minute or around 100 in 30 secs. Thought that might be a bit too much too soon so just jogged back 30/40 metres then back to the line.
I've hopefully got a 5000m race next weekend as a league match. Not sure if I'll be picked as ive not put my name forward before. If selected for it I'll be the B runner to Ben Fish who usually wins. I believe they are more 'races' than time trials but I'd prob have a go at 74 second laps there and see what came of it.
Nice racing Phil. Always best to have a target in your sights like you say. Most people cut their mileage back in the summer due to track etc. I do like to keep mine as high as possible due to my love of food
So 12x 400 the other week, a 16 x 200 at mile pace on Monday and did 7x600 + 1x800 off 1 min tonight. My target is going to be sub 15.30 so 1.51/1.52 was my aim. A bit all over with the pace but never done a 600 session before.
Hopefully its not the stress fracture Johnas. You thought of having it x rayed to be sure?
ive dropped the doubles recently Bus. Getting up before 5 am to fit a 4 miler in was taking its toll. Still averaging 60 miles + the last 4/5 weeks. 7 miles at a steady 6.13 pace tonight. By no means comfortable on an undulating route.
Did one of your 5k sessions Dean of 16x200 off a min. Target was 32s and barring the first 2/3which came out at 33 the rest were between 30-32 so happy with that. I then decided to run a mile at 'tempo' after a minutes recovery. Went through 800 in 2.32 but it felt like I wasn't moving. A surreal feeling and new to me as I've not done short rep session on the track like that for some time. The mile came out at 5.06 so not at tempo pace but hey ho.
A 5or 10k to you Dean is going to feel like a recovery run!