Perry Goodwin : 5 miles (3miles in 17:01)

Friday, January 15, 2010

5 miles (3miles in 17:01)

15 minute warm-up with Mr. Shane Lavell. Shane hopped in for some 400's and put down the hammer a few times. Did a 3 mile threshold run 5:39, 11:22, 17:01. Basically 5:40's and jogged 5 minutes afterwards. Last week I was 17:25, so the hills are increasing the pace.

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Canova workouts

800m (1:44 PR) - 2 sets of 5 x 300m at Race Pace (RP), 1min recovery between repeats, 4min between sets - 4 x 400m at 102% RP, 5-6min recovery - 3 x 600m at 101% of RP, 6-8min recovery - 1000m at 95% RP + 400 at 101% RP + 200 at 106% RP, 8min recovery 1500m (3:30 PR) - 2 sets of 8 x 300m at 105% RP, 45sec recovery between repeats, 4min between sets - 8 x 400m at RP, 2min recovery - 5 x 600m at RP, 3-4min recovery - 3 x 1000m at RP, 6-8min recovery - 2000m at 95% RP + 1000 at 99% RP + 600m at RP, 6min recovery 5000m (13:00 PR) - 15 x 400m at 104% RP, 45sec recovery - 10 x 600m at 102-104% RP, 1:30-2:00 recovery - 6 x 1000m at 100-103% RP, 2-3min recovery - 3 x 2000m at 98-99% RP, 3-4min recovery - 3000m at 98% RP + 2000 at 98% RP + 1000m at RP, 5-6min recovery 10000m (26:40 PR) - 15 x 600m at 101-103% RP, 1:30 recovery - 10 x 1000m at 101-103% RP, 1:30-2:00 recovery - 4 x 2000m at 102% + 1 x 1000 at 107% RP, 4min recovery - 3000m at RP + 2 x 2000m at RP + 4 x 1000m in at 103% RP, 3min between 3000 / 2000, 2min between 2000s, 1:30 between 1000s Half-Marathon (59:47 PR) - 7 x 2000m at 100-102% RP, 400m recovery in 2min - 5 x 3000m at 101% RP, 1000m recovery at 85-87% RP - 3 x 5000m at 99% RP, 1000m recovery at 85% RP - 15 km long run at 102 % RP - 25 km long run at 97% RP Marathon (2:05 PR) - 6 x 4000m at 102% RP, 1000m recovery at 89% RP - 5 x 5000m at 101% RP, 1000m recovery at 89% RP - 4 x 6000m at 101% RP, 1000m recovery at 89% RP - 4 x 7000m at 99% RP, 1000m recovery at 91% RP - 5 x 2000m at 105% RP during a 35km (22mi) long run at 91% RP - 25 km (15.5mi) long run at 102% RP - 30 km (18.5mi) long run at RP - 35 km (22mi) long run at 97% RP - 40 km (25mi) long run at 92% RP

Renata Canova on Speed

• The key of training is to increase the SPECIFIC SPEED ENDURANCE, not the speed. • Preparing 5000m, we continue to use sessions of speed, not faster than before, but with volume at the same speed. This system can make the athlete more "specifically" resistant, so also better in the shorter distance. • For athletes aerobically very strong, to look at the improvement of speed as main goal in my opinion, a methodological mistake. For me, the evolution of training is to ADD what you don't have, not to REPLACE what you already have. • In training, the limit is not in what you do, but in what you DON'T DO.

Perry Goodwin

Perry's 100 MPW

Perry's 100 MPW

Perry's 100 MPW

Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Strava blog

Friday, January 15, 2010

5 miles (3miles in 17:01)

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