I'm slightly (read: very) ashamed to admit that I got this workout from Runner's World, but I think it's a really interesting one. I feel better knowing that this was the only thing worthwhile in the whole magazine (well, and the rave run).
This workout is designed more for half marathon specificity, but since since that's sort of what I'm going for during this part of summer, it fits in with my training plan now. The general premise is: 5 repetitions of 2000s on the track, starting at goal half marathon pace and working down to 10k pace. Each interval should be 5-10 seconds faster than the previous one.
For me, the long-term half marathon goal is 1:05-1:07. I feel the higher part of that range is do-able now, with some training, of course. So for me, half marathon pace is somewhere between 5:00 and 5:05 mile pace, or :75-:76 per lap. 10k pace (road 10k, not my track prs) is, well, I don't really know since I haven't really run a good one recently. I'd like to be able to get down close to 30:00, which is 4:50 mile pace...but then, that's what I've been doing my 5ks in. So 10k pace is...who knows.
Anyway, for me, a set of 5 2ks would look like this:
1. :75s (per lap)
2. :74s
3. :73s
4. :72s
5. :71s
Decreasing the pace one second per lap on each interval for a total decrease of 5 seconds per interval. Simple. The beginning and ending paces are probably a little fast for their respective races, but hey, why not aim high? It's a good stimulus for my body to adapt to handling those faster paces in the race.
I did my first go-round at this workout on Friday. However, I only did 3 reps, for 2 reasons: 1) it was my first time with this, and I want to build up and let my body adjust...don't want to just jump into the deep end; and, 2) it was really hot and if I did any more I was at risk to bonk. Anyway, I think it went pretty well. Here are the details:
1. 6:15, or :75s (I tried to start at :76s, but those felt way too slow. Even :75s felt slow. But that's good).
2. 6:10, or :74s (This felt like a comfortable cruising speed. Perfect, 5 seconds faster).
3. 6:06, or :73s (Well, basically :73s. My splits weren't exactly on the dot, so the added tenths account for the extra second).
Admittedly, I was straining a little on the last one. But hey, that just means I need some more of this V02max work so that the faster paces feel more comfortable. I need to get to the point where those :73s are easy and comfortable. But overall, I liked this workout (even though I hate 2ks...5 laps? Ugh). It's definitely a tough one, good for the last miles of a half marathon. And this is one I definitely plan on continuing in the future. Look for 4 reps next time, stepping it up from the 3 this time.
This workout is designed more for half marathon specificity, but since since that's sort of what I'm going for during this part of summer, it fits in with my training plan now. The general premise is: 5 repetitions of 2000s on the track, starting at goal half marathon pace and working down to 10k pace. Each interval should be 5-10 seconds faster than the previous one.
For me, the long-term half marathon goal is 1:05-1:07. I feel the higher part of that range is do-able now, with some training, of course. So for me, half marathon pace is somewhere between 5:00 and 5:05 mile pace, or :75-:76 per lap. 10k pace (road 10k, not my track prs) is, well, I don't really know since I haven't really run a good one recently. I'd like to be able to get down close to 30:00, which is 4:50 mile pace...but then, that's what I've been doing my 5ks in. So 10k pace is...who knows.
Anyway, for me, a set of 5 2ks would look like this:
1. :75s (per lap)
2. :74s
3. :73s
4. :72s
5. :71s
Decreasing the pace one second per lap on each interval for a total decrease of 5 seconds per interval. Simple. The beginning and ending paces are probably a little fast for their respective races, but hey, why not aim high? It's a good stimulus for my body to adapt to handling those faster paces in the race.
I did my first go-round at this workout on Friday. However, I only did 3 reps, for 2 reasons: 1) it was my first time with this, and I want to build up and let my body adjust...don't want to just jump into the deep end; and, 2) it was really hot and if I did any more I was at risk to bonk. Anyway, I think it went pretty well. Here are the details:
1. 6:15, or :75s (I tried to start at :76s, but those felt way too slow. Even :75s felt slow. But that's good).
2. 6:10, or :74s (This felt like a comfortable cruising speed. Perfect, 5 seconds faster).
3. 6:06, or :73s (Well, basically :73s. My splits weren't exactly on the dot, so the added tenths account for the extra second).
Admittedly, I was straining a little on the last one. But hey, that just means I need some more of this V02max work so that the faster paces feel more comfortable. I need to get to the point where those :73s are easy and comfortable. But overall, I liked this workout (even though I hate 2ks...5 laps? Ugh). It's definitely a tough one, good for the last miles of a half marathon. And this is one I definitely plan on continuing in the future. Look for 4 reps next time, stepping it up from the 3 this time.
Comments
Post a Comment