Less distance?
Less intense?
Shorten my interval sessions, but raise intensity with less rest in between?
I’m putting in about 40mi a week varying in intensity & distance. My 10k pace is around 7:11 per mile.
I want to start the taper about a week before the race.
Thanks
What are your goals for the 5k? I’ll go out on a limb and say no real taper for a 5k is needed. Don’t do an interval workout or a long run the day or 2 before, but otherwise just warm up for a good ~15-20 before the race including some strides so you have a good sweat going for the start. Then just letter rip!
if it’s a big A race, i reduce volume not intensity. my last interval workout, pre-race, would be a set of snappy 200s, for instance, instead of 400s or 800s. like you, i’d opt for about a week of taper but as mentioned, on strong legs a 5k doesn’t usually demand a huge taper.
do you have a goal time?
-mike
Most important thing - make sure to ride 4 hours the day before so when you run 21-something you can tell your friends you “trained through it.”
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if it’s a big A race, i reduce volume not intensity. my last interval workout, pre-race, would be a set of snappy 200s, for instance, instead of 400s or 800s. like you, i’d opt for about a week of taper but as mentioned, on strong legs a 5k doesn’t usually demand a huge taper.
do you have a goal time?
-mike
Yes, goal is in the 19’s or better.
if it’s a big A race, i reduce volume not intensity. my last interval workout, pre-race, would be a set of snappy 200s, for instance, instead of 400s or 800s. like you, i’d opt for about a week of taper but as mentioned, on strong legs a 5k doesn’t usually demand a huge taper.
do you have a goal time?
-mike
Yes, goal is in the 19’s or better.
When was your last 10K? 7:11 pace for a 10K is 44:38 and a VDOT of 45 which corresponds to a 5K of 21:50. A 19:59 would correspond to a 10K of about 41:30. Your 10K pace does not support your 5K goal time.
I think he was talking about “training pace” - but I could be wrong.
If your PR 10k is recent, and 7:11 is your PR - then a sub 19 5k probably isn’t in the cards.
Yes, goal is in the 19’s or better.
I just referenced a couple of pace tables, both equated a 19:00 5K with ~ 39:45 10K, as does McMillan
http://www.mcmillanrunning.com/calculator
Most suggest decreasing distance and maintaining intensity over 5-7 days for a 5k taper. For a sunday 5k I might do 2 miles at race pace or better on tuesday, cruise intervals on thursday and long jog on saturday. YMMV.
Most important thing - make sure to ride 4 hours the day before so when you run 21-something you can tell your friends you “trained through it.”
“Like”
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The mcmillan calculator is not fool proof. In fact I have proven it wrong with most of my times. If I plug in your pr for a 10k then the calculations are only accurate for distances less than a 10k. If i plug in my pr for a marathon then it has all my times for distances less than 26.2 are way slow. This either means I am not pushing myself hard enough for the longer distance runs, have not trained properly for the distance or maybe that my body is more efficient running at a faster pace for a shorter time than at a slower pace for shorter time. This is all my opinion and based on my own research. If anyone has a different analysis of this data then I would be very interested in hearing it as it could help to better understand how to pace, train and understand data.
Results!!!
I was close 20:20 (6:34 pace)
The first mile I think I ran too fast 6:00 (for me anyways).
I have another race coming up this weekend to, again, break that 20min mark.
The best way to describe my fitness now is last Saturday I ran 10mi at a 7min pace. HR was around 160bpm.
I’m running about 35 miles per week. I know I need to do more, but this is where I’m at now.
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
Could not agree more with the question. I never understand why someone would run 3 times the distance of their goal. Glad the OP is not training for a marathon.
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
It’s a run I’ve always done with a group. Isn’t the trick to being fast is too put in lots of miles? On the weekends is the only time I have to actually run 10min. I use it for a tempo workout.
Why? Is this not a good idea?
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
It’s a run I’ve always done with a group. Isn’t the trick to being fast is too put in lots of miles? On the weekends is the only time I have to actually run 10min. I use it for a tempo workout.
Why? Is this not a good idea?
Others will disagree, but I think to run fast (fast is what-ever you think is fast), you need to run fast. Your goal seems to be a 3.1 mile run at a 6:27 pace, not a 10 mile run at a 7:00 pace.
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
It’s a run I’ve always done with a group. Isn’t the trick to being fast is too put in lots of miles? On the weekends is the only time I have to actually run 10min. I use it for a tempo workout.
Why? Is this not a good idea?
Others will disagree, but I think to run fast (fast is what-ever you think is fast), you need to run fast. Your goal seems to be a 3.1 mile run at a 6:27 pace, not a 10 mile run at a 7:00 pace.
x2
Results!!!
I was close 20:20 (6:34 pace)
The first mile I think I ran too fast 6:00 (for me anyways).
I have another race coming up this weekend to, again, break that 20min mark.
The best way to describe my fitness now is last Saturday I ran 10mi at a 7min pace. HR was around 160bpm.
I’m running about 35 miles per week. I know I need to do more, but this is where I’m at now.
10miles at 160bpm is a rookie error!!
Run your easy runs very easy and your hard runs hard! We were up on camp with some of the ITU guys (easily sub 15 runners) and they were doing their aerobic runs at 5min/k. I’m a 15:53 runner and I never do my aerobic runs faster than 4:40 pace.
If you want to know you’re fit, get a guage of where you’re at do a track session.
For 35 miles a week a good program would be something on the lines of.
Remember speedwork/intensity is like icing on the cake. The aerobic stuff is the base.
Good luck!
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
It’s a run I’ve always done with a group. Isn’t the trick to being fast is too put in lots of miles? On the weekends is the only time I have to actually run 10min. I use it for a tempo workout.
Why? Is this not a good idea?
Others will disagree, but I think to run fast (fast is what-ever you think is fast), you need to run fast. Your goal seems to be a 3.1 mile run at a 6:27 pace, not a 10 mile run at a 7:00 pace.
But, isn’t this all part of training…to vary your runs? So what your saying is to run 3.1mi everyday because I want to improve on my 5k time?
It worked for me.
I do 3.1 to 4 miles 5 days a week on average (less than 17 miles per week on average for the year) and go sub 19 for a 5k and my last 10k was sub 40 (slow for most on ST - but in the range of what you seem to be looking for). Most of it is on the treadmill. Thats my sample of 1. I’m old, love to eat meat and drink bourbon - so take my advice for what its worth.
The difference between 3.1 and 4 is 29% which is a big variance.
Nothin to be upset about and you got another shot to make a few tweaks. Curious though, why are you throwing a 10 mile run in when you’re trying to shave 21+ sec off your 5k time?
Good luck!
It’s a run I’ve always done with a group. Isn’t the trick to being fast is too put in lots of miles? On the weekends is the only time I have to actually run 10min. I use it for a tempo workout.
Why? Is this not a good idea?
Others will disagree, but I think to run fast (fast is what-ever you think is fast), you need to run fast. Your goal seems to be a 3.1 mile run at a 6:27 pace, not a 10 mile run at a 7:00 pace.
But, isn’t this all part of training…to vary your runs? So what your saying is to run 3.1mi everyday because I want to improve on my 5k time?
Variation is beneficial if done right. You’re 10 mile run is 7 miles longer than your goal race and you’re running it at a much slower pace than your goal pace. If you goal is to run at around a 6:27 pace then you won’t be improving your 5k fitness by running at a 7min pace. If you are training for speed then you need to work on your speed, not your endurance. And racing is about executing a good plan. You mentioned you went out too early on your first mile but it becomes very hard to make up that time because there isn’t much margin for error. So work on your goal pace