Only run these long reps at or faster than 2 mile pace if you’ve already done reps of 600 meters as described in Phase Four: And only run them if you have close to a year of background running mileage. 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. Run the other session at 15K pace.
While rest is important when peaking for a race, there are some special speed sessions which can further improve your race times. These sessions will fine tune your running skill; these short workouts will keep your legs energized and fresh, ready for the big race. The serious runner who follows this program for the first time can decrease mileage by 20 percent per week for four weeks, while running a few VO2 max sessions at 2 mile pace instead of 5K pace. The moderate to severe intensity runners, or people going through this scheme for a second time may linger here for 10 weeks...honing their ability to run at 2 mile race pace with very long reps. Their mileage decrease should wait until the last few weeks. Whichever group you belong to, the 2 mile pace running will enable you to tolerate higher levels of lactic acid in your body, and make you buffer wastes still better than in phase four. You will also feel more relaxed at high speed, while making additional muscle strength gains. The 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.” 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.
Some of these sessions will improve your sprinting ability by bringing in the last of your fast twitch muscle fibers. The goal, however, is to improve your average running pace, not your end sprint. If you possess an exceptional sprint at the end of your 10K or 5K race, it could mean you did not run hard enough in the rest of the race. Many runners slow in the third quarter of a 10K. Make a special effort to run miles four and five at fast pace; run slightly faster than the third mile. Don’t save much for that last mile and a quarter.
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. We will look at the lingering section later. First the two sessions which all of you should run in the last 4-6 weeks to:
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 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 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 run at 15K pace.
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)