Here is my suggestion of 3 core workouts every week, in which you progress each week towards the goal race.<\/p>\n
1) Lactate Threshold: After a warm-up run 3 – 4 miles continuously at 7 minute mile pace at an even pace. Each week reduce this slightly so that in the 7th week you will run these at 6:26 per mile. Hopefully the first week will be reasonably comfortable at 7:00 p\/mile pace. Don’t run yourself into the ground!<\/p>\n
2) Vo2 Max: After a warm-up run 4 * 1200m taking 5:00 for each with a 4 minute rest between reps. The pace is important here – if this is too difficult, run 6 * 800 at that pace with a 3:00 rest or 5 * 1000 with a 2:30 rest. The important thing is to keep to that pace.<\/p>\n
Depending on the success of the first workout run either increase pace slightly each week, but only if you manage the 4 * 1200m workout at prescribed paces. If not wait until you can run 4 * 1200m before upping the pace. The goal is to get the 4 * 1200 workout progressively quicker down to about 4:20-something for 1200m.<\/p>\n
3) Race Pace Workout: After a warm up do a race pace workout – concentrate on even pacing. <\/p>\n
Week 1: 7 * 200m in 41 seconds each, with a 200 slow jog recovery between repetitions.
\nWk 2: 10 * 200m in 41 seconds each, with a slow 200 jog recovery.
\nWk 3: 7 * 300m in 61 seconds each, with a slow jog 200 recovery.
\nWk 4: 6 * 400m in 82 seconds, with a slow 200 jog recovery.
\nWk 5: 5 * 400m in 82 seconds with a 2:00 recovery jogged slowly.
\nWk 6: 4 * 400m in 82 seconds each with a 1:30 recovery jogged slowly.
\nWk 7: 4 * 400m in 82 seconds each with a 60 second standing \/ walking recovery.<\/p>\n
Run at this pace only. If any of the workouts prove to be too easy reduce the recovery time but keep the pace of the rep constant.<\/p>\n
Summary<\/p>\n
Each of these sessions stress a different system. You will find one type harder than the others – I suspect it will be the lactate threshold session. Stick to the prescribed paces \/ progressions. I suggest you report back after each session \/ week and let me know how it has gone and we can adjust accordingly. Try and run everything at an even pace and never run “all out”.<\/p>\n
You should take an extra days rest after the vo2 max session. Eg:<\/p>\n
M – Lactate Threshold
\nT – Off \/ easy run.
\nW – Vo2 Max session.
\nT – Off \/ easy run.
\nF – OFF
\nS – Race Pace Session
\nS – Off \/ easy run.<\/p>\n","protected":false},"excerpt":{"rendered":"
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