I need to read everything you've said quite carefully.
Point 1 - warms ups:I run 4x round the track then do dynamic stretches before any track work, yes this includes strides - 3x approx 100 mtres building up pace - no way can I run my first set of strides fast it just doesn't happen but that may just be me. So I agree something more than a jog warm-up. Point 2 - 800m reps:I don't know what my 3k pace or time is. I'm still very new to running. All I know is that the only time I've timed 800m this was 3mins and my 400m time was 80s. I'm fairly sure that the last 400m reps session I did was 400x8 with 2 min recovery. I know that I died toward the end of this session as it was the hardest I've done (recovery wise) with a new coach - much harder sessions than before.
I have never done a timed mile either. Maybe I should, it wouldn't be hard.
Point 3 - 5k pace +:I had read that 10k pace was 5k pace + 15 sec, hm pace 5k pace + 30 secs. This sounds about right for me - ish, if all things were equal. Obviously I'm not as fast as you 40 mins at 10k pace for me would not be 10k. (10k - 42mins) For a session I think that would be to hard for me. 30 secs slower than 5k pace is hm pace and 40mins @hm pace is doable.
I'm interested as I'd like to get my 5k, 10k & hm pbs down. Also am pants at sprinting. The shorter the distance the 'slower' I am. ie 400m I can run faster than others that I run with and keep this up for longer, 300m is similar, 200m and I'm dropping back, 100m and just about everyone can out pace me.
Posted: 08/07/2011 at 13:05