Competition and Peak Training for 3000-5000 Meters
Unfortunately, at least for track, we didn't even have much of a phase for that. Mostly due to the weather and snow cover. For myself, I've done three 5Ks now, but with temps in the single digits, low teens, and mid-twenties none of these felt exactly ideal. Training wise, not bad, about normal maybe a step or two behind that but I'll blame that on the cold. e.g., the other night I did 6 X 5 min at threshold with 9 sec rest and averaged under 6:00/mile. It's coming.
And the kids track, well they've only had one official meet so far thus their season has been severely limited. Kids in Alaska are really at a disadvantage. Quality running over the winter is all but impossible and at best they cannot run on a dry surface until early April; this year it was even later. Here they are on a high intensity-low volume program, of which I must admit I'm not a big fan. Over the past two weeks, they've been at about 40-45 miles (and have to sneak in extra miles to get that) with 15-25% at race pace or faster.
Here's what Vigil recommends:
Likewise, Daniels recommends a mix of long run (10-12 miles), threshold and race pace. Race pace/speed is less than 10% of total weekly mileage.