Denton's training advice to a 16:58 guy at 5k:
"quote:Originally posted by denton:
.....my general rules.....
1)for a 5km your big week is three weeks out...
2)the last two weeks are 'tapering'..
3)the last 2 week is more along the lines of not doing things that will help u, but more don't do things that hurt u
4) week of nothing longer than 40mins
5) 2 weeks before back off to 70-75 %, week of back off to50-60 % (if 60% then moslty becuase did more short AM runs of say 20mins)
in general i try to get in a solid 3 weeks before where i really push myself to the limit (although my 4th week out tends to not be as tough), then back off (egs repeat miles, shorter intervals egs 15 min fartlek of 60hard-60med-30hard-30med)...and a race on the weekend where i don't really care how i run..i just want the routine of racing.....
i keep up my longer runs (egs at least 90mins) til 2 weeks before (week of do 70)
..i personally try to put in change of pace sessions early in the 2 weeks taper (egs 4 x 1200m off 4-5mins where u go 400 at 5km pace-400 3/4 sec slower-400m at 5km pace or 5 x 1000m of 200 at mile pace-200 at tempo pace, 200 at mile pace, etc...off a 400m easy jog), tempo style (20mins) moslty for recovery, short change of pace session (ala lydiard's 50m hard-50med med for 2km), 5km pace 4-5 x 800's (off 2mins) or 2 x 600 at 5km, 2 x 400 at 3km, 2 x 200 at mile pace off 2mins, then tend to race 3 days later.....sometimes will do this process and then do some 200's 3 days before (egs 6 off 200m jog)"
http://This message has been edited by fredurie (edited Jul-18-2007).
