Stormbikes, what is your purpose of running the 5ks vs a tempo session like below?
200 +200+400+200
200 +400+200+200
200 +200+200+400
200 +400+200+200
Are you preparing for a 5k race? I used to be distance runner primarily 5K, 5 mile, but have raced marathons and have found any distance conflicts with my speed power goals and I am injured a lot less now…
Charlie
Hi Charlie - There are a few reasons for it.
I need to get rid of a bit of flab around my
stomach which has snuck up on me recently!
Also i tend to have a problem with endurance
and i would really like to have a good go at
getting under 60s for my 400. I probably won’t
always be doing 5k runs but currently i’m just
shocking my system into something different.
You will see more 400 type sessions mixed in
with other stuff but endurance is my weakness!
I have tried lots of different ways of training
but usually don’t follow through properly with
them so who knows!
I also need to keep myself motivated by trying
different things every so often and recently
have become a little tired of just sprint training.
I do sometimes do tempo sessions just not recently.
Saturday Evening - 7pm - Mild
Some upper body work mixed in with -
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30secs - 100m
(fast relaxed - then 95%)
I understand what you write about the flab, I have used longer distances (running and cycling) in the past to keep it off, but usually at a price in overall energy levels and injuries. I am experimenting myself with the right mix.
Good luck!
this could be the mantra of Masters athletes! 
I think so!!
Sunday Afternoon - 2pm - Cool
Warmup 500m slow jogging pace then
5 x 120m hills (12degs) jog back
1km slow jog
300m fast relaxed
300m walk
60m flat out
200 walk to cooldown
Quite a hard session
Monday Morning - 6.15am - Cool
5kms - 32:58 that is all
Saturday - 7.30pm - Cool
Treadmill Session
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
run at 95% TM set at 12degs incline
First training session of any kind since
Monday morning. Have been very
tired possibly caused by several 5km
runs recently.
Monday Evening - 6.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
200++200++200++200
++200++200++200++200
run at 75% ++ = 60s
Monday Morning - 6.25am - Cool
3km around local street course - 16:28
Sunday Evening - 6pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides
300+++300+++300
+++300+++300
run at approx 70% +++ = 90s
Wednesday Evening - 7pm - Very Warm
Warmup 800m slow jogging followed by
3 sets of high knees and bum kicks
3 x 40m strides
600m - 3rd in 1:51
2.13km - 11:21 as part of a relay
Tuesday Evening - 8pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
run at 95%
Tuesday Morning - 6.25 - Cool
3km run local street course - 15:50
Pleased with that - slowly improving!
Monday Morning - 6.30am - cool
3kms in 16:17 (first bit a struggle!)
Friday Morning - 6.30am - cool
3kms in 16:25
Tuesday Morning - 6.30am - Cool
20min run on the TM with a few hills
added here and there.
Monday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
60m - 7mins - 60m - 7mins - 60m
run at 95%
Medball Abs - 5mins various
Wednesday Morning - 6.30am - Cold
3km around usual course - 15:37 and
felt strong - best time for 3 or 4 years.
Tuesday Evening - 7pm - Cool
3 sets of high knees and bum kicks
200++200++200++200++200
++200++200++200++200++200
Run at approx 70% ++ = 60s
Wednesday Evening - 7pm - Warm
Knox Masters
Warmup 800m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 15m practice starts
90m race - 3rd in 11.79 - ordinary!
400m race - 66 - a shocker!
3km - 18:49 - a shocker!
Of course i should expect this after such
a good 3km run in the morning.
Thursday will be a rest day.
Monday Morning - 6.25am - Cool
3kms usual course - 16:25
no training Mon night due to my son’s
Grade 6 Graduation.
Saturday Afternoon - 5pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30secs - 100m
17mins break including 5mins various
medball abs
300m - 30secs - 100m
Friday Morning - 6.30am - Indoors
20mins of running on the TM not too
strenuous mostly for recovery.
Tuesday Evening - 7pm - Warm
Warmup 400m slow jogging followed by
1 x 70m strides
200++200++200++200++200
++200++200++200++200++200
Run at approx 70% - ++ = 60secs
Tuesday Morning - 6.25am - Cool
3km in 15:16 which is 1sec outside my best
for this course set in 2005. Pushed quite hard
early and it showed in the latter stages.
Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
4 x 25m strides
3 x 15m practice starts
60m - 8.17 (3rd)
200m - 27.29 (4th)
400m - quick relaxed last 200m in 32
Particular focus is on 400m at the moment
Saturday Evening - 8pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various
Saturday Morning - 8.30am - Indoors
25mins of running on the TM with various
speeds and inclines.
Monday Evening - 7.20pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides
300m - 30s - 100m
20mins including Medball abs 5mins
300m - 30s - 100m
fast relaxed then very fast
Monday Morning - 6.25am - Cool
3km run usual course - 15:45
Sunday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200++200
++200++200++200++200++200
run at 70% - ++ = 60secs