Adapted from 10K & 5K Running, Training & Racing: The Running Pyramid, ISBN 0965889718 a 180 page paperback for $17.95, by David Holt. Remaining references are to chapter or page numbers in 10K & 5K Running, Training & Racing.
Running lower mileage will give freshness to your step--provided you have a solid mileage base. According to coach Janos Ronaszeki, “You cannot run hard without base...the injury risk is too great.” Interval sessions of long reps at 2 mile pace are definitely hard running. You need the base mileage and strength from the first three chapters, plus the basic intervals from Chapter Four before you run long reps at 2 mile speed. You will have raced at least five 10Ks by now, so you’ve had a chance to experiment with modest starts where you speed up, and with even paced racing. The same at 5,000 meters. If you did any of those 5Ks on the track, you may have experienced the tendency that runners have of relaxing but slowing at 3,000 meters. The 3K point has special significance--it’s a race distance itself. You do need to run relaxed in the 4th 1,000 but don’t slow down. It is better to speed up by half a second per lap. Don’t save much for the end of the race. This chapter will help you to run at a faster even pace; it will help you to personal records.
These two sessions will take your training to a new level. Three times 1,000 meters at one second per lap faster than 2 mile pace with 7-8 minutes rest is a good substitute for a 3,000 meter or two mile race. Three times a mile at two mile pace with similar rest does wonders for those rarely racing at 5K. Both sessions, or the use of 5,000 meter racing are great preparation for 10K racing. Most runners at a big race don’t compete in track races. Long reps at high VO2 max effort give the same advantages which track circuit stars have. They typically alternate 3,000 and 5,000 meter races; or use one or two of each to prepare for a 10,000. So can you. Pick a 10K race and run your own variation of these sessions every 7-10 days. · 5 x 800 meters at one second per lap faster than 2 mile pace · 4 x 1,200 meters at two mile pace · 6 x 800 meters at faster than 2 mile pace · 3 x one mile at two mile pace · 4 x 1,000 meters at faster than 2 mile pace · 3 x one mile at 2 mile pace · 4 x 1,000 at faster than 2 mile pace · Race 5,000 meters, or run 3 x one mile at 5K pace · 4 x 1,000 at two mile pace · The big 5K or 10K race Only run these long reps at or faster than 2 mile pace if you’ve already done reps of 600 meters as described in Chapter Four. Support each session of long reps with two other speed sessions. The first session would be short reps at 2 mile to 5K pace. Run them as hill reps once every three weeks for knee lift and to maintain strength...and to get you away from the track. The other session will be at 15K pace. Make Three Attempts at each session before progressing further. According to the late Harry Wilson, the British Amateur Athletic Board Coach who guided Olympic contenders at 10,000 meters, plus Steve Ovett to Gold medals at 800 to 5,000 meters, and the world best at two miles. “Athletes usually need three attempts at a session before they can progress further. The first is an introduction--the second time is coming to terms--the third time is being in charge of the session...that’s the time to move forward. “During the last few sessions as you approach big races, you are not trying to run faster than before--you are trying to match your previous time...but in a more relaxed way. At the end of the session you should feel, Hey, if I’d wanted to, I could run that session faster.” Practice running the second and third session of miles with good form--keep the running as effortless as possible. You’ll know that you can run the session because you’ve done it before; think about completing the session in comfort. As Harry Wilson suggests, run three sessions of miles and thousands to peak for your 5K or 10K race. Note the sessions above--you run the last session of miles and 1,000s at a slower pace as you approach your race. This makes it still easier for you to relax rather than strain your way toward the race.
Fresh Legs. You should run these long reps with fresh legs, after an easy run or rest day. Wear lightweight shoes to put you in the mood to go fast. Start modestly--run longer reps as you progress. At the track, unless you’re doing a speed effort, stay out of the inside lanes. If you’re doing a fast rep...faster runners must go around you. Short intervals and anaerobic threshold (bread and butter) sessions, can be run on tired legs--provided you’ve used the build-up starting in Chapter One! Even in this peaking phase, you retain some sessions from each of the first four chapters. Don’t Reduce Mileage too Soon. Unless you run more than 60 per week, you should avoid reducing your mileage until the last three weeks. It only takes 12-21 days to lose half of your aerobic fitness when you’re not running much. Don’t lose months of strength and endurance running by cutting back too early. Running magazines quote studies showing you can maintain 90 percent of fitness during prolonged spells at low mileage. Your aim is to maintain 100 percent of your hard earned fitness. Don’t de-train while running these long reps. Low mileage runners should consider longer repetitions. According to Wilson, “The person who runs 4 one mile repeats at goal 5K pace, is more likely to race a 5K at that pace, than the person who runs 4 miles worth of 1,000 meter reps at 5K pace. It’s not just how high you raise the heartrate, but also how long you can maintain it at a steady high level.” Long fast repetitions will take your heartrate to very near its maximum level, about 170-200 beats per minute, by the end of each fast rep. Your HR should drop to 110-120 before you begin the next repetition.
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)
Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)