Subject: RE: RW Run Challenge: Thanksgiving-New Year's Dayingleshteechur - 2011-12-18 7:35 AM
BigDH - 2011-12-16 6:21 PM ingleshteechur - 2011-12-16 4:40 PM BigDH - 2011-12-16 10:58 AM nice little 5k fun run this morning, although I raced it. My first 5k ever. Did it at a 4:43 pace. 17k total. Good morning. Ummmm...yeah. Dream pace for me. That is per km and only for the 5k. Looking at your logs you probably will have that in you once you start doing some repeats on your marathon training. Do you have 800-1600 meter repeats at 5k pace in your training? Currently I do not...I would love to add them in. I'm thinking my Tuesday session would be a good place to put them. Could you give me some advice on adding them in?
I dont know which plan youare doing but most have an interval component. Just follow it. Pfitzinger has great plans though if you are still looking. He starts with 600 meter intervals at 5k pace moving up to mile intervals at 5k pace, usually you do about 5k total of intervals so 7 at 600 meters and 3 at a mile, the break inbetween is 60 - 90% of time to do the intervals of jogging. I have done mile intervals at 10k pace, but I don't think that is a great marathon workout. With the 5k intervals they are gut busting and hurt and really kind of strange if you never ran that fast before, which I hadn't.
FWIW I tried them in my 2010 with a hacked together program that I did that was about 80k a week. I had a hard time even with the mile repeats at 10k pace. But, after a good 2010 of running I found that this year I could handle those 5k pace repeats in the 70 mile pfitzinger program. So, I suppose I am saying, don't be dissappointed if you can't handle the intervals for a bit.
I would like to suggest pfitzingers 55 mile plan to you but I am not sure you quite have the base for it and you may be risking injury if you up your mileage and intensty too quickly, which pfitzinger does.
eta: I suppose a good place to start is with Yasso 800s. They are fun and hard. I think they are less than ideal for marathon training but you are probably unlikely to injury yourself. Edited by BigDH 2011-12-18 1:08 PM
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