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United States24676 Posts
On September 06 2013 08:07 matthewfoulkes wrote:
i really cant see how so many people in here regularly run on treadmills, nothing kills me more than the thought of climbing on a treadmill, it removes the beauty of running, even in cities, it is possible to find somewhere a little bit more out there(a nice park or just a little a path out of town if it isnt too big of a city), it removes the possibility for adventure, it removes the chance to go abit further not because you want to push your body, but because you genuinely have no idea whats at the top of this hill and you would like to find out.
For me the greatest joys in running come from when i head out in a new direction or when i find my way around an area on a run, i feel like i get a great understanding and joy from the experience and to those people who are on the treadmill always, get outthere, even if its just to a local park, take the opportunity to take your shoes off and run bare foot, Earth feels so good under toe and anyone who hasnt discovered running outside in downpour has not discovered the joy of running, people will think your fucking crazy and they will be right but its so liberating.
I have nothing against your philosophy of wanting to do all your running outside, but you should try to see things from the other side as well.
Firstly, treadmill running is often done at night when it is too dark to run or in poor weather (not everyone wants to run in a cold rain, snow, heat spell, etc). Second, not everybody has a good place to run near them. For example, the only places within 'walking distance' of my home currently are suburban streets with a fair amount of car traffic and sidewalks that are constantly blocked by bushes and trees. I can run in the street, but I can't listen to music (which is very important for me) because it is too dangerous not to be alert to my surroundings with parked cars everywhere and idiot drivers. Also, running in the street (which is crowned) can place severe burden on your legs over time due to the slope of the pavement.
Another thing to consider is that not everybody can explore on foot. I have to go miles away before I am somewhere 'new,' and many places just aren't conducive to running. If I am willing to drive there are some nice parks and other outdoors areas where I can run, but I'm not going to drive over to some park to run when I can walk/drive 2 minutes to the local gym and knock off all of my weightlifting and running at the same time.
Basically, I think where you live will have a big impact on how likely you are to become a recreational runner. I hate running.
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On September 06 2013 10:18 micronesia wrote:Show nested quote +On September 06 2013 08:07 matthewfoulkes wrote:
i really cant see how so many people in here regularly run on treadmills, nothing kills me more than the thought of climbing on a treadmill, it removes the beauty of running, even in cities, it is possible to find somewhere a little bit more out there(a nice park or just a little a path out of town if it isnt too big of a city), it removes the possibility for adventure, it removes the chance to go abit further not because you want to push your body, but because you genuinely have no idea whats at the top of this hill and you would like to find out.
For me the greatest joys in running come from when i head out in a new direction or when i find my way around an area on a run, i feel like i get a great understanding and joy from the experience and to those people who are on the treadmill always, get outthere, even if its just to a local park, take the opportunity to take your shoes off and run bare foot, Earth feels so good under toe and anyone who hasnt discovered running outside in downpour has not discovered the joy of running, people will think your fucking crazy and they will be right but its so liberating. I have nothing against your philosophy of wanting to do all your running outside, but you should try to see things from the other side as well. Firstly, treadmill running is often done at night when it is too dark to run or in poor weather (not everyone wants to run in a cold rain, snow, heat spell, etc). Second, not everybody has a good place to run near them. For example, the only places within 'walking distance' of my home currently are suburban streets with a fair amount of car traffic and sidewalks that are constantly blocked by bushes and trees. I can run in the street, but I can't listen to music (which is very important for me) because it is too dangerous not to be alert to my surroundings with parked cars everywhere and idiot drivers. Also, running in the street (which is crowned) can place severe burden on your legs over time due to the slope of the pavement. Another thing to consider is that not everybody can explore on foot. I have to go miles away before I am somewhere 'new,' and many places just aren't conducive to running. If I am willing to drive there are some nice parks and other outdoors areas where I can run, but I'm not going to drive over to some park to run when I can walk/drive 2 minutes to the local gym and knock off all of my weightlifting and running at the same time. Basically, I think where you live will have a big impact on how likely you are to become a recreational runner. I hate running.
Maybe we have discussed this before and simply disagree, but I feel perfectly comfortable listening to music whilst running. I just run at oncoming traffic so I can see, and if necessary, react to someone driving off the road that could hit me. The only way I could get hit by a driver is if the driver swerved all the way from the right lane, off the road into the left lane..which is extremely unlikely, and I'm not sure even if I had no music I would react appropriately and correctly in time to avoid being flattened in that situation.
On September 06 2013 08:07 matthewfoulkes wrote:
nothing kills me more than the thought of climbing on a treadmill, it removes the beauty of running
The beauty of running is the running itself. I would honestly say now that I enjoy myself running on a treadmill with no other audio. It's that simple, pure sensation of moving smooth and effortless under your own power; it makes me feel alive and aware in a way that no other activity really matches.
Put more elegantly:
"Do you know the feeling I know? When your legs have disappeared, and there is only your heart, your lungs, and your eyes skimming disembodied through the air? We are Aristotle's featherless bipeds, we runners. Though we have no wings, we have taught ourselves to fly."
+ Show Spoiler +PS: this doesn't mean I don't enjoy the adventuring aspect or nature aspect of running you talked about. That is just a different pleasure of running 
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United States24676 Posts
On September 06 2013 11:16 L_Master wrote:
Maybe we have discussed this before and simply disagree, but I feel perfectly comfortable listening to music whilst running. I just run at oncoming traffic so I can see, and if necessary, react to someone driving off the road that could hit me. The only way I could get hit by a driver is if the driver swerved all the way from the right lane, off the road into the left lane..which is extremely unlikely, and I'm not sure even if I had no music I would react appropriately and correctly in time to avoid being flattened in that situation.
How safe it is to run without music in a neighborhood will of course depend on the particular neighborhood, and we haven't seen each others' neighborhoods.
The problem with my neighborhood is that the roads aren't that wide, and there are potentially cars parked on both sides. Also, there are a large number of intersections. Basically, ever time you are passing a parked car on the left (or an idiot parked car sticking out too far on the right) or an intersection you need to pay attention to what cars might be moving around you. I don't feel comfortable wearing music under such circumstances. In your neighborhood there may be much less of a problem.
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Am I the most elitist one here? I only run on treadmills if it's a sub zero blizzard, a tornado warning, an earthquake, or some other actual dangerous event. And I never listen to music when I run. I don't believe in that shit. And I wear short split shorts too. But I look good in them.
It may be easier than you think to explore your neighborhood. I have lived in the same place for over twenty years and it took me a very long time to actually explore everywhere within a few miles form my house. Do you have any parks or wooded areas? It may surprise you how interesting those places can be if you have them. Even running on roads I have driven down a million times feels new if I'm not accustomed to running on them.
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United States24676 Posts
On September 06 2013 13:13 AirbladeOrange wrote:
And I never listen to music when I run. I don't believe in that shit. What do you mean 'believe in that shit'? Anyway, you do what you want, but I don't enjoy running and listening to music is what makes it bearable.
It may be easier than you think to explore your neighborhood. I have lived in the same place for over twenty years and it took me a very long time to actually explore everywhere within a few miles form my house. I cannot say the same. I know my neighborhood inside and out. On one side is a big highway I can't cross anywhere nearby. On the other side is private gated communities. I could run to one edge of my neighborhood, take a certain road away from it and eventually make it to a nearby neighborhood I don't normally go to, but just getting there and back uses up most of the distance I plan to run in a given session.
Do you have any parks or wooded areas? Yes, if I am willing to drive to them (much farther than the gym). Otherwise no.
It may surprise you how interesting those places can be if you have them. Even running on roads I have driven down a million times feels new if I'm not accustomed to running on them.
I feel like I just live in the wrong place for this.
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On September 06 2013 11:26 micronesia wrote:Show nested quote +On September 06 2013 11:16 L_Master wrote:
Maybe we have discussed this before and simply disagree, but I feel perfectly comfortable listening to music whilst running. I just run at oncoming traffic so I can see, and if necessary, react to someone driving off the road that could hit me. The only way I could get hit by a driver is if the driver swerved all the way from the right lane, off the road into the left lane..which is extremely unlikely, and I'm not sure even if I had no music I would react appropriately and correctly in time to avoid being flattened in that situation. How safe it is to run without music in a neighborhood will of course depend on the particular neighborhood, and we haven't seen each others' neighborhoods. The problem with my neighborhood is that the roads aren't that wide, and there are potentially cars parked on both sides. Also, there are a large number of intersections. Basically, ever time you are passing a parked car on the left (or an idiot parked car sticking out too far on the right) or an intersection you need to pay attention to what cars might be moving around you. I don't feel comfortable wearing music under such circumstances. In your neighborhood there may be much less of a problem.
Nvm. I was being dumb.
If you have lots of intersections then yea cars turning right left are always an issue. My roads are very narrow, with no shoulder and windy, but there are few intersections.
Just from curiosity standpoint I'm still not seeing how music affects parked cars. You can see any move they make, or even if there are people in them. The only concern I would have is one of the opening the door suddenly, but since I run on the left of the road I can see any cars coming at my and know if I can enter left lane or if I need to dodge to the left of the road or something.
Am I the most elitist one here? I only run on treadmills if it's a sub zero blizzard, a tornado warning, an earthquake, or some other actual dangerous event. And I never listen to music when I run. I don't believe in that shit. And I wear short split shorts too. But I look good in them.
Probably. Split shorts 4 lyfe though.
I don't run much on the mill, with the exception of when I want to do workouts and the weather is shit. If it's 85 or 90 though and I am thinking of tempoing or something...indoors for sure.
I music all day erryday though for sure. I enjoy running. I enjoy music. Combining the two makes the running even more enjoyable. I will say that sometimes for hard workouts I will ditch the ipod so I can focus exclusively on myself and simulate race conditions. Then again, I'm whack enough that I will do races without music from time to time.
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But the real question is...who races without socks?
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United States24676 Posts
On September 06 2013 13:57 L_Master wrote:
Just from curiosity standpoint I'm still not seeing how music affects parked cars. You can see any move they make, or even if there are people in them. The only concern I would have is one of the opening the door suddenly, but since I run on the left of the road I can see any cars coming at my and know if I can enter left lane or if I need to dodge to the left of the road or something. The problem with parked cars isn't what the parked cars will do lol.... it's with how it forces both me and other drivers towards the center of the road.
I think it will be simpler if I use a diagram:
![[image loading]](http://i.imgur.com/4x6Lcpp.png)
The two labeled cars are parked. The red line is the path I would be taking in this situation. The thick green line is the path a car driving North would likely take in this situation. There is not a lot of clearance between me and the car coming up behind me. If I can hear him coming it's not a big deal. If I'm listening to music it is much more dangerous than if there weren't parked cars. Things can get much worse if there are cars going in both directions and/or if there are more parked cars but you get the idea.
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LOL. Well that makes it clear.
Usually around here there is enough room that cars are only partially on the road making clearance not a significant issue. That or there is some dirt next to the road so I can take the left side of the parked car...but it sounds like where you live is like a tight city street where everyone parks on the street...but it doesn't, because you also don't have sidewalks like most major cities do.
Conclusion: You live in a fked up place for running.
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On September 06 2013 14:05 AirbladeOrange wrote:
But the real question is...who races without socks?
All those goofballs running 25 min 5ks in their vibrams 
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On September 06 2013 15:03 L_Master wrote:Show nested quote +On September 06 2013 14:05 AirbladeOrange wrote:
But the real question is...who races without socks? All those goofballs running 25 min 5ks in their vibrams
Wäh, 25 minutes 5k is actually not that bad  At least not for my 5'11 230lb frame. It took me quite some running to get there
Anyway. Since my weightlifting career is at a halt (hopefully all that massaging and acupuncture helps my quads - shit is expensive) I have been focussing a lot more on running lately and I may run a half-marathon in november, but only if I have a real shot at going sub-2:00:00. I ran one back in 2005 in 2:14:xx, my endurance is no real problem, but I am just slow.
Today I run 4:11min for 1km, which was quite an improvement for me. The next two rounds were 4:41 and 4:44, so I that was pretty much 98% of what I can do.
I am trying to incorporate lots of 400m-1000m intervalls in my training at the moment. My main goal is to get better at 3k-10k, the half-marathon is just a little "distraction". Anyway, are longer intervalls still useful for that kind of stuff? Or maybe just incorporate some long and faster runs, like 10k-15k at race speed?
I am trying to do 5-6 runs a week and at my speed that basically adds up to 45-60km. I am working full-time, more milage is not really an option but through increasing speed in general. And of course, I am trying to get down to 210lb by the end of the year, I am quite muscular and I am not planning to get much thinner though.
And finally, I need a GPS-watch or some other device to track my speed and distance. Do you guys happen to have some reasonably expensive proposals? Not really a fan of taking my mobile phone with me (runtastic). Like up to ~150€?
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Haha my point is not that 25 mins are bad. It's just that the people that are running in Vibrams are by and large not your skilled runners, especially the ones that are fanatical, almost evangelist, with their minimalism.
As to the training: 400-1000m intervals are precisely what you want for 3k-10k. Some good workouts include:
4-8 x 800m @ 5k pace w 1:30 easy jog recovery
4-6 x 1000m @ 5k pace w 2:00 recovery
5-6 x 800m @ 3k pace w equal recovery to duration of repeat
8-12 x 1000m @ 10k pace with 1:00 recovery
5-7 x 1600m @ 10k pace with 2-3 min recovery
8x200m @ 800-1600m pace with full recovery (2-3 min usually)
8-12 x 400m @ mile pace with 2-3 min recovery
8 x 400m @ mile pace w 60s recovery (hard lactate workout, used close to race time to sharpen)
2x400m @ 800m pace w 4-5 min recovery
3-4x mile @ 5k pace with 1-2 min recovery
4-6x mile @ 5k pace + 15-20 s/km with 1 min recovery
3 mile continuous @ 5k pace + 20 s/km
2-3 x 2 mile @ 5k pace + 15-20 s/km with 2 min recovery
90 min continuous easy run
60-90 min continuous run, in last 30 min work from easy pace down to 5k pace + 20 s/km.
60-90 min at strong, but smooth pace
First category are generic speed workouts, second is really brutal speed sessions designed mostly for peaking and sharpening, third is tempo work, and foirth category is long run/strength based work. Usually having one from tempo/long category and one from speed category per week is a good start as far as workouts. The other days are easy running (roughly 5k pace + 60-75 s/km).
Obviously you can do workouts besides those, but those are many of the "classic" workouts that exist.
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United States24676 Posts
I did my 5k today. I'll tell my 'story' chronologically.
My right hip flexor is still bothering me. I rested it a couple of days, and the day before the 5k I did some uphill walking on a treadmill (as opposed to jogging). Basically I did almost no prep for this 5k in the week and a half leading up to it, so I didn't expect to meet my goal of 30 minutes (which I was able to do on the treadmill a few weeks ago). I also don't have much experience running outside yet, so the fairly hot sun and hills (gentle fortunately) both made it a bit more difficult for me. Add to that the fact that this is my first 5k and that I haven't run the course and I was just hoping to do respectably.
I get to the event about 30-40 minutes before the scheduled start time and find the check-in table. This event is both a 5k and a 10k that start at the same time, just with a further turnaround point/cone for the 10k runners. They give me a number/chip to pin to my shirt... although they don't tell me to grab pins they have in a box so at first I was very confused when I went to put it on lol. I went back to the table and saw the pins and took some. I knew a couple of other people there so we picked up our gift bag, chatted a bit, handed our excess stuff over to the designated driver essentially, then walked over to the starting line with about 5-10 minutes left.
By that point the starting line was clogged with people who had established position at the front of the pack. I was told in this thread weeks/months ago that most people tend to launch too fast and that I should start roughly 3/4 of the way back from the front. I did just that.
They blow the horn, and it takes me 15-20 seconds to actually get to the start line. I don't think they take a measurement of when you cross the starting line at this event so I used a stopwatch to click start just as I crossed the start line. The track is fairly narrow so there was not that much room for passing. I think that first quarter mile or so when everyone was bunched up was us moving at a 12 minute per mile pace, which is a little slower than how fast I wanted to go. I figured it's better to be forcibly slowed a bit at the beginning and save energy than it is to go too damn fast at the beginning due to the adrenaline and then be exhausted for the last 80% of the race.
As we got through the first half mile things started to spread out enough that passing was possible. I found I was passing people much more than I was being passed, so in hindsight I could have started more like at the 50% point in the pack at the starting position. According to my watch I got to the "2 miles left" marker at about 9:50, which was perfectly fine given the downhill section leading up to it, except for one problem. Despite taking advil before the race, I was starting to feel my hip flexor a little. It probably would have hurt if I hadn't taken the advil, but it didn't bother me all that much.
I got to the turnaround cone which is almost the halfway point (slightly before I think) and there was a table with them handing out cups of water. For my runs on the treadmill I don't normally drink water until I'm done, so I chose to skip the table. If I was doing a 10k I would probably want the water, though. Is this a reasonable decision?
I reached the second mile marker and was feeling pretty tired. Part of the difficulty was probably because the footing was not always perfect (dust, pebbled, cracked pavement, etc) which is much different than the jogging I normally do. I don't remember what time I reached the marker, but I had slowed down a bit. There was also no downhill from miles 1-2, unlike from 0-1.
I think my pace slowed a bit more for the third mile. I realized as I was nearing the end of the course that unsurprisingly I wasn't going to break 30 minutes. Unfortunately, my stopwatch stops showing seconds after 30 minutes for some strange reason... this kinda surprised me, confused me, and threw me off. When I noticed it I was like 'f it' and decided to just finish the run.
The course terminates with 3/4 of a lap around a high school quarter-mile track. I was very unsure of how much gas I had left in the tank until I was about two-thirds done with the final section on the track, when I realized I had enough for a final push. I then outright sprinted the last section to the grandstand.... well it wasn't outright. I sprinted at like 80-90% of my top sprinting speed under such conditions, I would say. I decided to go a bit slower because I had not sprinted in years, and because I thought suddenly tripping and tumbling through the finish line in front of a grandstand of observers was not how I wanted to be remembered in the event.
I was too distracted and/or delirious as I approached the finish line to notice the clock ticking up above it, but it wasn't accurate for me anyway. They called my name as I passed through, and then I met up with my friend who had finished earlier. We drank some water and discussed the race/etc. Later they posted the preliminary results so we walked over. There were about 450 entrants including both the 5k and 10k. My friend registered as a Clydesdale since he weighs just over 200 pounds and came in third among Clydesdales with ~25 minutes. My official time was 31:20, which means the race actually took me about 31 minutes. This result is fine given the circumstances. I feel confident I can break 30 minutes next time if my condition is better and I practice more before the race, mostly on actual roads.
Even though I did not place well overall, the irony is that I placed second for males in my age group! I got a medal while people older than me with better times did not LOL.
The details of the results are not posted online yet so I can update later if people are more curious about what the field was like, etc.. I'm glad I did this 5k, but the timing was pretty bad :p
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Haha still nice work! Especially for your first race, starting slow and having to weave people, and dealing with terrain features you aren't used to. Like you said, I'm certain you can break 30 no problem, especially knowing what you know now.
Even though I did not place well overall, the irony is that I placed second for males in my age group! I got a medal while people older than me with better times did not LOL.
This sometimes happens. It's kind of a strange feeling. Like it feels cool, but at the same time it's like, uhh....
. I was very unsure of how much gas I had left in the tank until I was about two-thirds done with the final section on the track, when I realized I had enough for a final push. I then outright sprinted the last section to the grandstand.... well it wasn't outright. I sprinted at like 80-90% of my top sprinting speed under such conditions,
You can in almost any situation sprint 3/4 of the track. Even if you are dog tired. The reason being is that it actually uses a different energy system than the aerobic one, that remains untaxed by the regular aerobic running of the 5k. You just have to accept the fact that it's going to hurt, and be willing to hurt. That is why pro runners, even at near WR pace, can finish their last 400m at very near their all out 400m sprint pace (90-95 % usually).
That's just FYI, but it's easier said than done because you do have to be willing to take some serious HURT. Nice job summoning up the courage and effort for a final push in your first race, that isn't easy!
Despite taking advil before the race
NEVER EVER EVER EVER DO THIS!
EVER.
At best, it's incredibly destructive to the kidney, and at worst it can kill you. Acute renal failure isn't something worth playing around with. I know this was probably a one time thing, but it's really rough on the body and potentially playing with fire.
Not to mention the risks of masking the pain of the injury. Ten times better to drop out because a problem flares up than it is to mask the pain and find yourself with a major injury as a result.
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United States24676 Posts
On September 09 2013 10:47 L_Master wrote:NEVER EVER EVER EVER DO THIS!EVER.At best, it's incredibly destructive to the kidney, and at worst it can kill you. Acute renal failure isn't something worth playing around with. I know this was probably a one time thing, but it's really rough on the body and potentially playing with fire. Not to mention the risks of masking the pain of the injury. Ten times better to drop out because a problem flares up than it is to mask the pain and find yourself with a major injury as a result.
Can you clarify? Never do what? I wouldn't take advil prior to training.
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Take advil prior to endurance exercise.
NSAID's inhibit COX2 pathways, which results in restricted bloodflow to the kidneys. Exercise further reduces this as obviously the bloodflow is needed for the exercise, and thus can't result in damage to the kidneys.
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United States24676 Posts
On September 09 2013 11:30 L_Master wrote:
Take advil prior to endurance exercise.
NSAID's inhibit COX2 pathways, which results in restricted bloodflow to the kidneys. Exercise further reduces this as obviously the bloodflow is needed for the exercise, and thus can't result in damage to the kidneys.
All right I'll avoid that. As you guessed, I wasn't using it so that I could abuse myself despite injuries. I very very rarely take medication for things like this (muscle issues)... would have really sucked if I didn't today though.
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Wow. Epic story micronesia. It really wants me to get back on track with running too. It must feel so surreal training for so long and then finally running an actual race with competition and times in mind. Good shit man.
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On September 09 2013 05:48 L_Master wrote:
Haha my point is not that 25 mins are bad. It's just that the people that are running in Vibrams are by and large not your skilled runners, especially the ones that are fanatical, almost evangelist, with their minimalism.
As to the training: 400-1000m intervals are precisely what you want for 3k-10k. Some good workouts include:
4-8 x 800m @ 5k pace w 1:30 easy jog recovery
4-6 x 1000m @ 5k pace w 2:00 recovery
5-6 x 800m @ 3k pace w equal recovery to duration of repeat
8-12 x 1000m @ 10k pace with 1:00 recovery
5-7 x 1600m @ 10k pace with 2-3 min recovery
8x200m @ 800-1600m pace with full recovery (2-3 min usually)
8-12 x 400m @ mile pace with 2-3 min recovery
8 x 400m @ mile pace w 60s recovery (hard lactate workout, used close to race time to sharpen)
2x400m @ 800m pace w 4-5 min recovery
3-4x mile @ 5k pace with 1-2 min recovery
4-6x mile @ 5k pace + 15-20 s/km with 1 min recovery
3 mile continuous @ 5k pace + 20 s/km
2-3 x 2 mile @ 5k pace + 15-20 s/km with 2 min recovery
90 min continuous easy run
60-90 min continuous run, in last 30 min work from easy pace down to 5k pace + 20 s/km.
60-90 min at strong, but smooth pace
First category are generic speed workouts, second is really brutal speed sessions designed mostly for peaking and sharpening, third is tempo work, and foirth category is long run/strength based work. Usually having one from tempo/long category and one from speed category per week is a good start as far as workouts. The other days are easy running (roughly 5k pace + 60-75 s/km).
Obviously you can do workouts besides those, but those are many of the "classic" workouts that exist.
Thanks for the workout advice.
When 4:11 is my best 1k, how much time would I probably need for a 5k?
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On September 09 2013 21:51 Malinor wrote:Show nested quote +On September 09 2013 05:48 L_Master wrote:
Haha my point is not that 25 mins are bad. It's just that the people that are running in Vibrams are by and large not your skilled runners, especially the ones that are fanatical, almost evangelist, with their minimalism.
As to the training: 400-1000m intervals are precisely what you want for 3k-10k. Some good workouts include:
4-8 x 800m @ 5k pace w 1:30 easy jog recovery
4-6 x 1000m @ 5k pace w 2:00 recovery
5-6 x 800m @ 3k pace w equal recovery to duration of repeat
8-12 x 1000m @ 10k pace with 1:00 recovery
5-7 x 1600m @ 10k pace with 2-3 min recovery
8x200m @ 800-1600m pace with full recovery (2-3 min usually)
8-12 x 400m @ mile pace with 2-3 min recovery
8 x 400m @ mile pace w 60s recovery (hard lactate workout, used close to race time to sharpen)
2x400m @ 800m pace w 4-5 min recovery
3-4x mile @ 5k pace with 1-2 min recovery
4-6x mile @ 5k pace + 15-20 s/km with 1 min recovery
3 mile continuous @ 5k pace + 20 s/km
2-3 x 2 mile @ 5k pace + 15-20 s/km with 2 min recovery
90 min continuous easy run
60-90 min continuous run, in last 30 min work from easy pace down to 5k pace + 20 s/km.
60-90 min at strong, but smooth pace
First category are generic speed workouts, second is really brutal speed sessions designed mostly for peaking and sharpening, third is tempo work, and foirth category is long run/strength based work. Usually having one from tempo/long category and one from speed category per week is a good start as far as workouts. The other days are easy running (roughly 5k pace + 60-75 s/km).
Obviously you can do workouts besides those, but those are many of the "classic" workouts that exist.
Thanks for the workout advice. When 4:11 is my best 1k, how much time would I probably need for a 5k?
Probably around 24 minutes. Can never say for sure though
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EPT
