ARTICLES, TIPS, TRAINING & GENERAL ADVICE

You’ve been a serious runner for several years, have run many races, maybe even a marathon. You’ve done intervals, and can run comfortably for an hour-plus. Now you want to set a personal best. You are willing to work hard to acheive your goal.

You will take your running to the next level by running short intervals at 5K and 10K race pace. Tempo running helps improve lactate threshold. However, the latest studies on peak performance, from the The University of Texas Southwestern Human Performance Center, have found that interval training yields better results than tempo training. As an advanced runner, you have the aerobic base to handle interval training at faster speeds. The faster short intervals will produce faster 10-K times. These quality intervals result in improved performance in half the amount of time of traditional tempo runs.

You will maintain your aerobic base by doing solid mileage. You will do 2 interval work outs each week. The mileage base will support the intensity of the speed work. You need a combination of hard, easy and moderate running to reach your potential as an advanced runner.

Run 5 days per week
Speed Work:
8 min 1:50 (400 m) 3:45 (800 m) 7:48 (1600 m)
7 min 1:30 (400 m) 3:21 (800 m) 6:55 (1600 m)
6 min 1:10 (400 m) 2:52 (800 m) 5:55 (1600 m)
Run interval/Jog recovery interval should be 1/1 ratio i.e. run 1:30, jog 1:30

Schedule:

Race Day Tips:

One of the biggest mistakes runners make is going out too fast. Hold back in the first mile. Ease into a controlled somewhat hard effort during the second mile. Increase gradually to discomfort in the last mile, and try to pick it up for the last 200-300 meters.

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