Run Training Question

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2009-06-18 8:45 AM

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Veteran
301
100100100
Smithfield, VA
Subject: Run Training Question

Need advice on what to do for my long run this weekend please.

I'm scheduled to run 9 miles on Saturday.  Unfortunately, my company is sponsoring a 5K on the same day.  Our president will donate $10/minute for every minute someone completes the course faster than her.

Ordinarily, I don't mind shifting my workouts around by a day as "life" dictates, but I'm having trouble with it this time.

My schedule is:

Thursday 4 mile run & 1 hour Spin/Cylcle class.
Friday (Rest)
Saturday (9 mile run)
Sunday (1hr: 30min bike)

Option 1:  I can do the 9 mile run on Friday, but only if I drop the Spin/Cycle class.  Unfortunately, this will probably slow down my 5K time considerably.

Option 2:  Run the 5K in the morning, and then run an additional 6 miles later in the day at a slightly slower pace.

Option 3:  Drop the Sunday bike  and run the 5K on Saturday and the 9 mile on Sunday.

Option 4:  Run the 5K 3x.  (again, this will lead to a fairly slow official race time.)



Given that I want to get all of my workouts in AND have a nice 5K time, I'm leaning to option 2, but I don't know if breaking up the 9 mile run (which will be my longest run in the last 20+ years) will give me the benefit it is supposed to.


Please, any advice here is welcome.

Thank you,

2009-06-18 8:56 AM
in reply to: #2226224

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Regular
90
252525
Des Moines, IA
Subject: RE: Run Training Question
Saturday....
1 mile - Warm-up
3.1 mile - think of the race as a speed workout! Rip that course up!
4-5 miles - either immediately after the 5K if you can get away, or just run a 10K later in the day.

I try not to be so rigid with my training schedule that if I miss a workout or switch things up, I feel like I've lost momentum. You're body will still get the benefit of 9 miles even if it's broken up in to 2 separate runs during the day.

It's all good!
2009-06-18 8:56 AM
in reply to: #2226224

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Pro
5011
5000
Twin Cities
Subject: RE: Run Training Question
What about a 2-3 mile warm-up for the 5k, then the race, then a CD of another 3 miles?
2009-06-18 8:57 AM
in reply to: #2226259

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Pro
5011
5000
Twin Cities
Subject: RE: Run Training Question
Great minds think alike, yo. :-)
2009-06-18 9:01 AM
in reply to: #2226224

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Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Run Training Question

Since training load is a combination of volume and intensity, you will probably benefit just as much from racing the 5k as from the 9 mile long run.

I would do the following and call it a day:

1-2 miles easy to warmup
5k race
1 mile easy cooldown

Still gives you 5-6 miles of running with 3 of it at a high intensity; a pretty solid day of running.

Shane

2009-06-18 10:37 AM
in reply to: #2226224

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Elite
4048
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Gilbert, Az.
Subject: RE: Run Training Question
x3 on the 1 mi WU, 5k, 2 mi CD option.

Another possibility is to swap it a bit, and do your 1:30 bike ride after the 5k on Saturday, then do your 9 mile run on Sunday.

John

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