This past week was pivotal as I transitioned from triathlon to focusing solely on breaking the sub-15 minute barrier in the 5K. The week was characterised by consistent training, strategic recovery, and detailed monitoring of my performance data.
Embracing a Mini Training Camp
With Emma and James away from Thursday, I seized the chance to undergo a mini training camp. This meant more training coupled with enhanced recovery. The schedule included double cycling sessions on Thursday, double runs on Friday, a demanding threshold session on Saturday, and a long run on Sunday morning. Although I planned an additional run on Saturday evening, my legs were cooked, so I decided to prioritise recovery for Sunday's long run.
It’s worth noting a mini training camp isn't just about enhancing acute training load. Your training NEEDs to be coupled with a significant enhancement in recovery. Otherwise, you’re massively increasing your risk of overtraining and injury.
Track Session: A Key Marker of Progress
A crucial part of the week was a 5K-specific track session on Wednesday. This involved 10x 400 meters with a reduced recovery time of 60 seconds, a step up from the 90 seconds recovery in my previous session. Maintaining an average of 70-second laps on these intervals, I was well below my target pace (72 sec), giving me a lot of confidence.
Weekend Training: A Lactate and Power Analysis
On Saturday, I tested a new threshold session with a couple of other runners. Typically, I like to try all the workouts I design to test their practicality against my theory.
My session involved three sets of:
Seven minutes at threshold (I was targeting 380 to 400 watts),
Two minutes of recovery,
Three one-minute intervals at 5K pace/power (60 sec recovery),
Followed by a three-minute jog before completing the set again.
Insightful Data: Lactate and Running Power
Using my lactate meter, I was able to get super insightful data about the demands of the session and my current fitness level:
After the first seven-minute effort at 399 watts, my lactate was 5.2 mmol, slightly above my target threshold of 4-5 mmol, which wasn’t too surprising because I was at the top of my 380 - 400 W range.
Following the 3x1 minute intervals, lactate rose to 7.9 mmol, within the desired range but not excessively high.
The second seven-minute effort at 396 watts produced a lactate reading of over 6 mmol, indicating I was running too hard and lactate was accumulating. I adjusted the final interval to around 380 watts, resulting in a more optimal 4.8 mmol lactate level.
To be able to reduce my lactate from over 6 mmol to under 5 mmol at the backend of the workout tells me two things;
My anaerobic buffering capacity is strong at the moment, and the session theory works in practice.
Balancing Training Modalities
Looking forward, I plan to maintain a balanced training regime over the next couple of weeks, incorporating swimming for aerobic and anaerobic benefits and cycling or mountain biking as supplementary workouts. The goal is to keep the overall training volume high without adding undue stress through extra runs.
Next Steps: Track Session Progression
The upcoming track session will progress from 10x 400 m to 5x 400 m with 2x 800 m intervals, reducing the overall distance by 400 m but increasing continuous intensity. The addition of the 800s aims to simulate the consistent effort required for a 5K race.
Podcast Insights: The Role of Data in Training
In our latest Performance Advantage Podcast episode, Dr. Matt Miller and I explore integrating multiple data sources – running power, pace, heart rate, and lactate – to enhance training effectiveness and specificity.
Week Twenty-Five - Strava Link
📊11:47 hrs total (TSS 669)
🏃6x Run = 7:55 hrs (97 km)
🏊1x Swim = 45 min (2.6 km)
🚲1x Road Ride = 1:30 hrs (42 km)
🚵2x MTB = 1:40 hr (24 km)
Mon - Easy Run w/ Emma (70 min)
Tue - Rest Day
Wed - AM Swim Squad (45 min) | PM Track Session 10x 400m
Thur - Midday Z2 Road Ride (90 min) | PM MTB Downhill Race
Fri - AM Easy 10 km | PM Easy 10 km
Sat - Threshold Session 1:38 hr (23 km)
Sun - Off-Road Long Run (2:17 hr, 27 km) | PM easy MTB (40 min)
The Science To EPIC Running Consistency and Fitness
I revisit my 2009 training diary, highlighting classic errors like lacking a structured plan, misjudging intensity, and fixating on weekly mileage. But it's not just about the errors; it's about the solutions that led to my breakthrough.
Discover how a heart rate monitor and insights from my university days led to my 'bookend feedback loop system.'