speed work for advanced runners

[ravs2k6]

5K Speed Training
On-pace Intervals440s880sMilesHillsLong HillsRepeats8-126-846-106-8Pace5K5K5K5K5KRest (minutes)1-223Jog DownJog Down Fast Intervals440s880sMilesHillsLong HillsRepeats6-84-6--5-64-5Pace5K minus 15 secs5K minus 15 secs--5K minus 15 secs5K minus 15 secsRest (minutes)23--Jog downJog down10K and Marathon Speed Training
On-pace Intervals440s880sMilesHillsLong HillsRepeats8-126-104-56-106-8Pace5K5K-10K5K-10K5K-10K5K-10KRest (minutes)1-22-33Jog DownJog Down Fast Intervals440s880sMilesHillsLong HillsRepeats6-84-6--5-64-5Pace5K minus 15 secs5K minus 15 secs--5K minus 15 secs5K minus 10 secsRest (minutes)23--Jog downJog down

[RunningJim]

How do you read that? It all runs together.

[Peace_Hope]

Some good info there, it just looks like he lost some of the formatting.

[dalt]

Seems like a cut and paste from some article. If you're an advanced runner, you would understand about developing endurance early and introducing speed work later.

Just throwing in a speed program without the consideration of where the athlete is with their program is ridiculous.

[Peace_Hope]

Seems like a cut and paste from some article. If you're an advanced runner, you would understand about developing endurance early and introducing speed work later.

Just throwing in a speed program without the consideration of where the athlete is with their program is ridiculous.

I completely agree.

[Vizuke]

Maybe its an article but then it also might be a record from an Excel sheet that he kept track with.

[mrbill]

Here's mine for today:

S-T-R-E-T-C-H / Abs / Intervals 6 X 800m with 800m easy:
3:39 / 3:34 / 3:46 / 3:46 / 3:29 / 3:33 = 3:37.8 avg for 800m.
8 miles total, 1 mile warm-up ~ 1 mile cool down.
Hot one today, it was 82* when I started and 89* when I got done. I finished at 10 am :eek:

[Lisa-Adam]

What it this it I cannot read it.