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1-mile-reps---how-fast
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Apart from yourself Johnas who actually said that, what you said had no relevance
I just offered an alternative to scratching the forum for advice would be to get down to a club and get plenty of good quality coaching. Possibly from someone like yourself Johnas.
I also have a 10k race next week and was planning to do mile reps tomorrow. My 5K PB is also the same in 17:31 which I set last Tuesday, how many mile reps and at what pace would be best for me tomorrow? Any replies would be appreciated.
In regards to the OP, I would suggest that 3x1mile reps for a 17.30 5k runner should be in the region of 5.30 each – which is what he appears to have done.
As for joining a club and doing a Parkrun (or other accurately-measured race) both of those things are sound advice. The main benefits of joining a club are getting access to a wider range of events and socialising and picking up ideas and knowledge from other runners. But it is perfectly possible to run well and improve by just doing stuff on your own. I am currently (slowly) getting back into things after a long, long layoff. A couple of guys I know have seen me out shuffling along and keep badgering me to go back down the club but I know I am not ready for that and that if I did do that I would end up doing things that I don’t want to.
There is lots of good advice and training tips online – sometimes too much, and sifting through can be laborious but I think most people are sensible enough to spot the things that are useful, and suitable, for them.
SR - my point is that 'internet advice is no substitute' for going to a club, is not always necessarily correct. Some people don't have time for clubs etc
Scott - if i were you I used mile reps slightly differently as you're so close to race day. Replicate the race distance by doing 6x 1mile reps and run at your 10k race pace. I'd probably do 2 - 3 mins recovery between each rep. Focus on your running form and breathing so you know what the race pace feels like.
I think that if you’ve never 6x1mile before it’s better to try 5x1mile first. It’s near enough to the 10k distance to act as a guide – and with the warm-up, warm-down and jogging between efforts you still get a fair bit of miles done.
Many thanks for that sound advice Johnas & Bazza they were the sort of response I was hoping for when starting the thread, not to be questioned about times etc. And as you rightly point out there can be plenty of useful information on the internet its just about finding it!
I do also appreciate that there are many benefits in joining a running club and will consider that advice also.
I like the sound of running 6x1 mile reps at threshold pace to develop speed endurance with shorter recovery periods, again something I will have to go and try. From the consensus of what people are suggesting I won't do the mile reps week in week out.
Again, thanks to those who have offered me some really positive and encouraging advice about mile reps.
I did this workout yesterday and the reps were as follows:
1) 5:33
2) 5:27
3) 5:29
4) 5:33
5) 5:34
I wasn't killing myself as I want to leave plenty in the tank for the 10K on Tuesday. But if I was doing a 5K instead I'd expect to be sub 17 min at the moment. Fingers crossed this workout indicates a sub 36 10K.
As for Jack, there are some really good natural runners out there. He is young, obviously a keen sportsman and I'd bet he is probably under 11 stone in weight which helps.
For what its worth I'm not a member of a running club, but I do race fairly often. I owe a lot to forums as helpful as this one as well as the council of a local coach and a former commonwealth games running family member. The Daniels running formula is an excellent book which I've read several times too and would recommend to any beginner.
To me they same impressuve mile reps. Can I just ask how long were your recovery periods when doing 5 reps?
I will have to take a look on Amazon for the book you have recommended can't be bad if you've read it a number of times.
There's an awful lot of **** on this forum but this one is another cracking thread with some very sound advice.
I'm nowhere near as fast or as experienced as the others on this thread, but I'll be taking on board the comments as always and trying to apply them to my own 10k training.
The other very good 10k training threads that are worth having a sift through are these ones:
http://www.runnersworld.co.uk/forum/training/speed-endurance-for-10k/204662.html
http://www.runnersworld.co.uk/forum/training/lactate-threshold-workouts/251854.html
This one is also a good read for an idea of what a very fast 5k runner does in training:
http://www.runnersworld.co.uk/forum/training/the-path-to-a-sub-1500-5km/239094.html
Jack I think you need to reconsider setting a goal. You must be continuing running for a reason? And wanting to do mile reps to get faster for a reason? For everyone saying about impressive timea and bullshit etc let it be.. Im 24 myself and run 16:50 5km on leases mileage, not bragging just cut him some slack- I can post runkeeper and power of ten but of he wants to bullshit it's only him that it will affect..I only started runniNg in April from doing nothing since xmas 2011 and do about 80 miles a month..
Anyway.. My point is- if you want to continie running and get better then set a goal. A time for 5km or whatever even if you decide not to race- only race I've done is 5km..
Ive done only 4 or 5 speed sessions this year the rest are 2.25 mile runs and some longer ones recently..
Your mile reps are ok and time is ok but focus on consistency when running them..
I would also try do 4 x 1 mile with recovery rather than just 3 aswell...
This is a speed session I did - obviously doesn't directly answer your questions but in terms of ability and times and mileage not far off me so have a go and see how it goes?? I may start a blog (did along time ago)
3 mins recovery between all.. but 1 minute jog between 200s (3 minutes after 3rd 200 then 400-3x200 off 1 min again)
1KM @2:57
800m @2:20
2x600m @ 1:40 + 1:41
400 @64 3x200 all at 30s ish
400 @63 3x200 all at 29s ish
Another session I did was this
2 x 1 mile at 5:00 and 4:57 ...5 minutes recovery between then mile reps (too long imo) then 4x 800 at 2:20 /2:21 pace (3 minutes recovery)
I know exactly what you mean Calum a lot of the threads go off on a tangent and its good that some people are finding this thread I started helpful because its certainly helped me. Thanks for posting lnks to other useful threads I will definitely have a read of them.
Thanks Scott ("kick him some slack") as you say I would only be kidding myself - I genuinely just want guidance and the times and routines you've suggested aren't too far away from myself so I will use them and probably adapt them slightly for the time being. To answer your question about why I keep running - I keep running because I enjoy it, I look forward to trying different runs. As to the reason why I want to do mile reps to get faster - who doesn't want to get faster? As I said in my opening post I am an extremely competetive person epecially with myself so I continually like the challenge of beating myself and I thought mile reps would help develop my speed.
Thanks again to all of those that have offered advice.
I understand if you want to get faster.. Running mile reps and intervals will help but building a base of endurance wisolve key of your trying to get faster over say 10km