Re: speedwork advice for 5k and 10k races

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Jeff wrote:
…at first glance it looks like you aren’t running your intervals fast enough. I mean a 6:37 mile is like your 5k pace isn’t it? Maybe just slightly faster but not fast enough.



You’re basing your answer on his 5k PR. However, if you look at his recent 10k time, it looks like he’s probably in more like 21:30 5k shape. When determining workout efforts you have to base them on your current fitness, not on what you hope you can run.


My first thought is to plan out the rest of your summer before you hit the track anymore. Determine exactly what races you want to do your best in. If those are in May or June you’re probably okay with doing speedwork. If your main races are in Aug-Oct, then you may want to continue working on your base and train through the races you listed.

As for workouts, I think you need to focus more on shorter stuff like 200s, 400s and 800s. Maybe go up to 1000s or 1200s at the most. Daniels says you shouldn’t do intervals that last more than 5 minutes. So only “elite” runners will be able to do mile repeats. One thing I highly recommend is adding some strides to the end of 1-2 of your easy runs EVERY week. They can be as simple 6-10 x 20 seconds with full recovery, like 45-60 seconds between reps. Keep them around mile pace and focus on your form and quick strides. This will help you develop the leg speed you’ll need to run solid 5ks. Plus they’ll prepare you for the those track workouts.