06-05-2008, 03:10 AM | #1 |
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Interval Suggestions
My wife wants to get faster for a 5k at the beginning of August. She has a pretty good training base. Not huge miles but about 20 miles a week for the past two years. Very consistent. She also swims at least one day a week.
Today she did a treadmill 5k in 28 flat. She said she ran hard but not maximal effort. She has never done any speed work. Any suggestions in terms of some interval work to help her bring here 5k time down? distances? reps? speed relative to her current 5k pace? |
06-05-2008, 04:06 AM | #2 |
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Once again, Coach Higdon has your answer. Just be sure she doesn't go overboard and do every training run hard. Intervals should be limited to once a week at most to ensure proper recovery. Throwing in some fartleks at slightly less than race pace on weekends probably wouldn't hurt though.
http://www.halhigdon.com/5K%20Training/5-Kinter.htm |
06-05-2008, 05:24 PM | #3 | |
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Last edited by pelagius; 06-05-2008 at 05:26 PM. |
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06-05-2008, 06:02 PM | #4 | |
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Roger Bannister broke the four minute barrier while attending med school, but he made every single workout an interval workout. If there were one way to make me hate running, it would be to make me run every single workout as intervals. But for us weekenders, we need proper rest.
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06-05-2008, 06:11 PM | #5 | |
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Last edited by pelagius; 06-05-2008 at 06:14 PM. |
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06-05-2008, 06:25 PM | #6 | |
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06-05-2008, 06:33 PM | #7 |
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It can be a tough balance to find, and it's different for everyone. I think most coaches would rather have a slightly under trained runner than an over trained one, though. From my perspective, a typical average runner who has to live a real life of jobs, kids, spouses, etc, really won't benefit from speed work more than once or at the most, twice a week. It's just too much.
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