In preparing for the July 4 5k, we are going to continue short-interval speedwork but lengthening it to 400-meter repeats.
The purpose of “R-pace” high-speed intervals: To improve speed and maintain good mechanics while running fast.
These intervals are fast and demanding. Here’s a quote from Dr. Jack Daniels on how you need to take the jogs seriously to be able to sustain the intensity of the 400s.
On R-pace intervals: “For distance runners, I suggest a recovery time that is about two or three times as long (in time, not in distance covered) as the faster R-pace runs they are performing. Another way to determine recovery time in an R session is to do an easy jog as far as the fast run just performed. For example, when running R 400s, jog an easy 400 between the faster runs, perhaps walking the final 10 or 20 meters before the next fast-run 400.”
Q1 intervals for speed and mechanics
2-mile easy run warmup
Striders
4 x 400-meters at R pace (hard; very fast) with 400 meter jog FULL recoveries
1 mile easy run
4 x 400-meters at R pace (hard; very fast) with 400 meter jog FULL recoveries
Warmdown 1.5-2 miles easy.
Q2: CRUISE INTERVALS for Stamina
1-2 mile warmup
4 x 5-minutes at T-pace
30 second jogs between each cruise interval for a total of 20 minutes at threshold pace — great work to improve your ability to clear accululating blood lactate and sustain a fast race pace longer.
Q3: Long Run at an easy pace
90-minutes plus in relation to your weekly mileage.