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Speedwork, all kinds of different sessions


RunSplendidly

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As blooped about a couple of days ago, I've been doing a lot of speedwork this year to reach my sub 25min 5k goal. As opposed to be super specific for this race distance, I designed my sessions based on the fact that I'm more likely to do it if keep it interesting and include a lot of different intervals as well as off track workouts.

I have almost completed 2 cycles at this point, consisting of 10 sessions (10 weeks) each. Going into the second cycle of this I cranked up the paces I wanted to hit by 30sec (per mile) each. This has worked really well for me but others may have to adjust that, especially if you have done speedwork for years now and don't gain that quickly anymore.

Anyway, for each cycle I've defined 3 different paces:

S pace (short distance) = current 5k race pace minus 10 seconds (to be used for 200m, 400m intervals)

M pace (medium distance) = S pace plus 30 seconds (to be used for 600m, 800m intervals)

L pace (long distance) = M pace plus 15 seconds (to be used for 1000m or longer)

Please note that there is an exception to applying the right pace for session #8 due to the high number of intervals. The paces are noted with the sessions though.

My warmup/cooldown is always 800m but I know that's kind of short for some so feel free to alter.

After every 2 weeks of workouts on the track, I do a workout that's off the track, e.g. tempo run, hill repeats. I have noted the order as session numbers.

I've found this plan to be fun and am seeing big improvements. I would greatly appreciate your feedback.

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Speedwork for loopsters.xlsx

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I also find my speed improves when I'm adding in some regular hill training (which doesn't need to be fast). 

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9 hours ago, ChocTop said:

I also find my speed improves when I'm adding in some regular hill training (which doesn't need to be fast). 

Would that be going up or going down for the speed?

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My only comment is that I have a thing for even numbers...I'm not sure I could do an odd number of repeats, well except for maybe 1:D.  I like that you vary the distance for the sprints in a single workout.  I think for my next training cycle I'm going to start doing that too.

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12 hours ago, ChocTop said:

I also find my speed improves when I'm adding in some regular hill training (which doesn't need to be fast). 

Yes, I do that in my other runs. I like to switch up locations.

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32 minutes ago, SandiBeach said:

My only comment is that I have a thing for even numbers...I'm not sure I could do an odd number of repeats, well except for maybe 1:D.  I like that you vary the distance for the sprints in a single workout.  I think for my next training cycle I'm going to start doing that too.

I agree with you. That first session was supposed to have 8x 400m intervals. I’ll have to fix that.

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9 hours ago, RunSplendidly said:

Yes, I do that in my other runs. I like to switch up locations.

Yep keep taking yourself out of the comfort zone!

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