hello johnnyh

it does not have to be that accurate mate,i only use training plans has a guide.

Zatopek used to do 400m reps - 40 of them! They do actually do good, but precision is not relevant. My 400m reps are 10 lamp-posts, which I've measured at 43 lamp-posts in 1.25 miles, close enough for me. If your aim is a 4-minute mile, it's useful to know that you can run a 60 second 1/4 mile, and repeat it. Otherwise, as long as you're putting your system under pressure, it's good.

It works because you are better able to stress your aerobic system to the limit and do it again, whereas your long run won't take you to that limit, except maybe near the end.

Hi Enigma,

I'm with you all the way about "running as you fancy", however there is good evidence that intervals DO enable you to run faster, and it's NOT just for short-distance guys (viz Zatopek). I include intervals in my schedule without following a plan, other than "if it's Tuesday, it's speedwork day" (OK, I'm the kind of sad person who needs a familiar routine to be comfortable!)

I feel like I've had good results with interval training, having recently brought my 10k time down by a minute and a half since I started "proper" intervals as part of my marathon training. Fartlek is good fun but I find it too easy to wimp out and not push myself. With a predetermined interval session I know what I have to achieve - taking it easy isn't an option.

hmmmmmm, how to answer this..................ponder..................hmmmmmmm..........difficult this........hmmmm.............here goes:

Precision is very important but not in distances and time. To get the most from your training it is best to work at a certain level for the right length of time.

e.g. ONCE A WEEK threshold session for between 20 and 40 minutes be it reps or a whole run, roughly half marathon pace. This gives you the ability to run fast for longer by making your body better at dealing with lactic acid

the 400m are for VO2 Max and really I prefer 800m anyway, but what you are trying to do is run your 5km pace for between 1 and 7minuntes from between 4 and 12 times so you are in the zone for about 15 - 20 minutes. this makes you faster by allowing more oxygen to get to your muscles.

You will improve more if you improve both as they both effect performance (along with pure stamina). If you do one is isolation you will find a arificially low ceiling in your performance e.g. you could be not producing much lactic acid and clearing well but you don't supply enough oxygen so you can't go any faster.

So precision is very important but that precision is in the amount of effort you put in (not to much, as well as not too little) it doesn't matter about the distance or time really.

I've got to HM distance without following a plan so far - just got out and run my backside off, though I think to get to marathon distance I would need a plan.

Lozzer you're right you don't need plan to run, just get out there and do it afterall that's what we are built for! However to run faster for longer you can improve quicker if you train to do so. All it is, is what you want from your running, no I'm just a little competitive!

Enigmauk, Both are need to produce best results but the focus must be on shorter VO2 Max reps as your VO2 Max is the usually the rate determining factor for 5km. So 400m reps and lots of them! the session I hate but works is between 12 and 20 x 400m, every other week for about 2 months, with 1min hill reps on the weeks between about 20-30mins worth each time.

Thanks Choisty.

Im going to follow a 5k schedule from Hal Higdon - any feedback welcome. I dont have a race in mind yet but a PB this summer would be good! I will look to tweak the schedule a bit bearing in mind your advice above, he seems to have no hill work. And i`ll be doing quite a bit of cross training as well, and 2 - 3 weight sessions a week.

I just need this week to ease back in, im still sore from my comeback run on Sunday, really shouldnt have done an hour!

5k Training Plan

Hi Bernie, I was averaging around the 20-25 miles a week up till September. Lets hope i bounce back to where i was quickly! Im sure they are over cautious with such recommendations lest they are blamed for peoples injurys etc.

I wont be stretching im afraid but i will be doing some strength work, which is another inportant addendum according to Hal . . . .

Thanks for the link Choisty. Portsmouth is probably a bit far for me to go mid week to be honest ( from Bournemouth).

Well I`ll kick off the Hal programme next week then.

Its a 8 week plan building up to a race. How would you follow a plan long term? Just keep repeating it (without the taper week) ? Take an average and just repeat endlessly with minor tweaks as you evolve?