Adarq.org

- run x 7.21 km [warm up x 2 km; time trial x 3km in 11:48 ; cool down x 2 km]

- stretch

woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.

An except from the Alberto Salazar Edition (link in bio), from the chapter explaining the training program Mo Farah used to win double double Olympic Gold over 5000m/10000m]

Alberto Salazar prescribes two-week shorter cycles, within 20 week longer cycles. He believe’s in 2*20 week cycles per year.

Here is a general outline for the majority of the year. (more specific in the final 6-7 weeks of each cycle).
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1. One short speed session per week year round.

In the fall this can be hills and 200’s. The key is progression. If Galen wants to run 12×200 in 25.5 in August, he starts in late March/April (double periodisation) with 200’s in 29. Always a 200 jog between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400’s or a mix of short intervals)

2. One longer workout per week.

This can be long intervals (ex: 6×1600 w/400j or 8×1200 w/400j) or a 6-8 mile tempo run. Again the key is progression. Moving from say 4:30-25 for mile repeats down to 4:11-4:13 for Galen. The intervals are faster than 10k race pace, but longer recoveries than most other “elite” runners training. Just an interesting side note.

3. One medium interval workout every other week.

Most of the time is 600’s or 800’s or 600m breakdowns (600,400,300,200). 3 or 4 sets of the breakdowns, or 8×800.

4. One long run once per week.

One week is a slower long run and one week is a harder long run. The hard long run for Mo and Galen would be anywhere from 5:00 to 5:30 depending upon the time of year. Normally 17-20 miles.

The last 6-7 weeks before your key race is the hardest training cycle.

Notice very little to no racing for Salazar’s athletes in this time period.

Normal easy runs are around 5:40-45/mi (3:30-3:35/km) for Mo and Galen.

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