Training plan/log for 2012 5th Ave mile.
Latest Activity: Oct 9, 2012
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Showoff ! By the time the 5th Ave Mile rolls around you should be able to run 12-20 x 200@ mile pace with 60-80 seconds rest.
OK, here goes, first track workout in a while; 1 mile warmup, 4 x 80m strideouts. 8 x 200 w 180 jog in-between, roughly 2 minutes rest. 46,48,46,45,46,45,46,42.
I found the 2011 info and will start using it this week once i recover from my Park Ave Mile last night (Baruch to GCT ... and I missed the train!)
It didn't have to be about me, Babe, but that's much better. Thanks Lou !
Is that a better pic, Ken?
Rachel & Steve, consider my workouts (direct from the Sage, Ken, himself), we'll dial up the speed in four weeks...don't worry, we WILL dial it up.
Next four weeks:
once (or twice) a week long ( 10-12 miles)
At most maybe once a week speed, break down your splits to your current 10k pace...short rests..like 30 sec..the speed work really is not particularly hard...just training to go on little rest...my 10k pace is about 42 mins, or 6:40/mile...so my reps should be 6:40 pace...(but 6:10 pace feels quite easy..so I hover there)
Steve ! It's not time for the 5th Ave Mile until you post, so welcome back ! Lou, glad you've backed off your pace for those triathlon workouts, especially with no rest in between. Rachel, we have a batch of workouts posted on last years' 5th Ave Mile group page. There are 9 workouts posted + a link to an article called Mastering the Mile. There should be about 25 workouts total. Let me know if you have trouble locating them. Strategically, workouts should be done on strength basis first, then get into the short fast stuff later. If all else fails, a combo of 800's and 200's will give you the blend you need.
Lastly, can someone please put a new picture up for this site ? Thanks !
nice job on the track Steve
what weekly workouts are you planning to use over the next few weeks to build up for the 5th ave mile? I could use some suggestions so I can stop pestering Ken! Thanks guys!
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