race in Brussels in August 2007, which means they have to run well at the Flora London Marathon at the end of the month.And then there are other runners like Eric, who rolls out of bed on Monday and decides he's going to race a 5K on Sunday after
):Steady - a comfortable, but purposeful, pace. : Brisk (or Threshold (THR)) - around your target pace (87-91% MHR).: Fast-10K - 90-94%:Fast-5K - 93-97% MHR:Fast-above-5K:--If none of this still looks right, try a different schedule--Enter your race
Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a
injury.Goal: 5K for speedHow often: Seven or eight times per year.Why: Its a good idea to run a hard 5K every few weeks to keep your racing sharp. In particular, it helps you work on your leg turnover and speed. Try running a fast 5K two or three weeks
of hills or fartlek 100 mins slow (8:00) or 10-mile race Week 3 (w/c Aug 4) 30 mins easy or rest 10 mins warm-up, then 12 x 400m at 5K pace (6:00) with 1-min recoveries, then 10 mins cool-down 65 mins easy 45 mins, with the middle 24 alternating between
the key running muscles, joints and ligaments. Your easy pace is equivalent to your 5K race pace, plus 90 to 120 seconds per mile. (If you race 5Ks at eight-minute-mile pace, your EZ pace is 9:30 to 10:00-minute miles.)Run a weekly long run that amounts
-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-MarathonWeek 4 (w/c Aug 11) Rest 30 mins easy Summer league race
, with the middle 20 alternating between half-marathon pace (8:00) and marathon pace (9:00) per minute Rest 100 mins slow (9:00 - 10:00) RestWeek 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (7:45) with 1-min recoveries, then 10 mins cool
mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute Rest 20 mins easy or rest 75-80 mins slow (11:00 - 12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min
(10:00 - 10:30) Rest 30 mins easy or rest 75 mins slow (11:00 -12:00) Week 3 (w/c Aug 4) Rest 10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down Rest 40 mins, including 15 mins at half
