Last quality training before the race
Pretty hot day to do quality training, however, I had to do it if I want to get a decent time next Saturday in the 5K race.
The "menu" has been 4 repetitions of 1000m followed by 3 repetitions of 400m, I have rested between repetitions for 90 seconds walking... before that I have done a good warm-up of 2km and several sprints in progression and work on mobility and dynamic stretching.
The results obtained are encouraging:
- First 1000m: 3'48"
- Second 1000m: 3'47"
- Third 1000m: 3'46"
- Fourth 1000m: 3'41"
- First 400m: 1'20"
- Second 400m: 1'19"
- Third 400m: 1'16"
The 1000m intervals are intended to ensure an average pace in the 5K below 4'/km.
The 400m intervals have been more explosive and aim to ensure a good finish to the race...
I don't know, I haven't competed in more than two years, I'm going to try to start conservatively and progress as the kms go by, however, a 5000m is a rather agonizing race, if you make a mistake at the start you may not arrive in good condition...
Keep on running!
@toofasteddie
Good luck with the race!
thanks mate!
Yay! 🤗
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Training on sunny day is very useful and increases endurance. Your absence for two years requires you to focus on 1000 meters in training. Do not drink water while running.
Why not try the 800m with 200m for a maximum speed boost ?
That's another good workout, however what I trained was my anaerobic threshold mainly
You are a man with strong nerves and you have all the courage that an athlete has.