Pete Magill: 5K Training

This workout is part of the article:

16-20 x 400m (100m jog recovery)

YIKES! 

This user's post has been ignored.

I started following the "Run Less, Run Faster" program and I feel I can already see a difference.  Once I'm done the 5k program, I'll be doing the Half-Marathon version for my half mary in Sept.

Heh. Pete would actually recommend AGAINST that.

I would expect that many of the elements of FIRST or "Run Less, Run Faster" are going to be the opposite of what is suggested by the article linked by Scout.

Shane

Well, now, if "Run Less" means hitting around 6-9 hours of running per week in the base phase, I'm all for running less.

I'm running less than 3 hrs per week at this phase.  I believe this goes up to about 5 hrs towards the end of the plan.

I just looked at that guys plan.  Running work 14 days in a row, sometimes twice a day????  No thanks!  I like my ligaments to be around in a year from now.
 

Why do you think you would have no ligaments by doing something like that, assuming you built up to the volume over time?

Why would I want to put them through that when running only 3-4 days a week can get the same results?

The problem with FIRST is that it is either often recommended to beginners or is attractive to beginners because of the low volume.  However, it is designed for athletes with a significant base and if someone is unable to run 14 days in a row including a couple of doubles, they are unlikely to be a good candidate for FIRST programs.

Shane

Well, I would argue that, long-term, you can't get the same results.
But, it all boils down to goals, and time.

Those that recommend it for beginners havn't even read the book, lol.

The very first plan in the book is beginner's 5k plan and basically has no intensity in it (I don't have the book right next to me). But essentially, you are correct Shane, that it's not a plan for beginners, it requires an "adequate" base. That adequate base however, can vary in definition from person to person.

Anyway, thanks for the article, Scout. Good stuff as always.

I subscribe to the magazine and agree it was a very good article. Pete knows his stuff.
"Pete Magill holds three American age-group records and is the oldest American to break 15:00 for 5K, which he did at age 47."

I read it followed it as much as i could , i started adding the 16x200 metres at 3k pace and  got a pr at my last 5k 22:39, my race 3 weeks B4 i ran it in 24:10, i do not like the 400 repeats but i do them and the other day i ran 8 miles @8mm, I tell ya it works..

Sarah 

so you are going to run a 5th as much, AND get faster? do tell.

It appears there is a disconnect with what the training recommended by Pete Magill will do and the results of RVachon. Magill's training seems targeted toward people looking to run very fast in the 5K - in the area of sub 17 or faster. People currently running 5Ks in the 26+ minute range may not be dealing with reality if they believe they can improve that much on minimal training. Exceedingly few people are so genetically gifted that they can run sub 17 on only 3-4 days a week of running.

Holy crap....



And glad i made it down to your post before posting something, i was about to write something after reading the first few posts and then saw my name on there and was like, whaaaa? Totally thought this was a new post until then.

I never did see this post from almost a year ago.  Great article!