From bobg@Radix.Net Thu Jun  8 08:46:27 EDT 2000

In article ,
Bob McClellan   wrote:
>Hi, with my 1st marathon completed, my focus will now turn from distance
>to getting my 5k and 10k times down.  I've never done any serious speed 
>training and would like advice on how to move forward logically.

  Congratulations again on finishing your marathon.

  'Speed' is one of those wonderfully vague terms, as it seems to embrace
everything that isn't LSD pace.

Some elements of speed (and useful for 5-10k):

Tempo runs 20-30 minutes at near 10k pace, slightly below to slightly above
  lactic threshold.  Idea being to learn to run efficiently near lactic
  threshold in good form for extended periods. 

Lactic threshold improvement: 10 minutes at somewhat (15 seconds/mile, say)
  below 5k race pace (i.e., the workout that Jenn, Steve, and I are 
  debating).  3-4 reps on 5 minutes recovery.  Idea being to keep it 
  short enough that you don't go so far into lactic buildup as to help 
  your form deteriorate, but far enough (and for long enough -- note 
  that this totals 30-40 minutes above lactic threshold) to give your 
  body incentive to learn how to deal with the lactic acid.

VO2 Max running: 5 minutes at 5k pace, 4-6 repetitions on 3 minutes 
  recovery (or so, last time I did 4 minutes).
  This won't be pretty or fun, but it helps train you to run in good form
  while sucking in as much oxygen as you can (and to give the body incentive
  to figure out how to _use_ as much O2 as possible!)

'Serious' speed:
  The above will probably get you to a very good 5k or 10k (better for
10k) time.  But it won't help you surprise yourself about how fast you might
be capable of as the first element is to guess your 5k or 10k paces.  It
also doesn't give you any time running faster than race pace (if you're
going for 5k, not so bad if you're looking at 10k).  So I like to include
some 'serious' speed work -- the seriousness is that you're going to be
running well above VO2 max, which means that you get to go seriously in
to oxygen debt and start attracting The Bear.  On the other hand, it is
good for a mental boost to show you that you have more speed than 5k
race pace and remind that your challenge is to maintain pace, rather
than to run fast _per se_.

So (repetition counts will vary, the figures are for the last time or two
that I did them.  Recovery periods will also vary, don't be afraid to 
adjust them.):
  6x800 on 3-4' recovery-- a few seconds/lap faster than 5k pace (2 mile pace)

  8-12x400 on 2' recovery -- mile pace (or, run them all and back estimate
mile pace).

  10x200 on 1' recovery -- 800m pace (again, if unknown, run hard and
back-estimate).

  8x100 on 1' recovery -- hammer.

  Now these are things I've done more in the vein of getting some speed in,
not as preparation for the specific races.  It certainly gives you a 
different perspective on 'speed' and if you spend too much time on long
distances, they serve me (at least) well in breaking open the stride so
that I don't lose the range of motion/strength/flexibility.  A means
of natural stretching.  For the speed work for 400-1600m, see some of
the threads I've been starting towards my attempts to train for those.
Ouch.
 
-- 
Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links.
Sagredo (Galileo Galilei) "You present these recondite matters with too much 
evidence and ease; this great facility makes them less appreciated than they 
would be had they been presented in a more abstruse manner." Two New Sciences