variety in training

[geoalehay]

If I'm training for a specific race, how often should I actually run the specific distance and time myself as opposed to other training methods such as intervals, hills, etc.

I'm getting really bored of just running the same distance all the time, so I need to know how often I run that distance and how much time I can spend doing alternatives such as riding, stair walks, etc etc.

[swanso5]

you should be mixing short/fast, mod distance/paces and slow/long sessions in during then week

www.uponlinetraining.com

[fitoverforty]

In training for a 5K, I would run the distance at race pace and time it once a week. Early in the week do the speed intervals at a outdoor track if possible. One good track speed workout is to run the straights at just under an all out sprint, then slow down (do not stop) and jog the curves, then as soon as you hit the straight lane, pick it up again, repeat the jog at the curve. Try to do 4 to 6 complete laps without stopping, each week try to add a lap. Mix up your training runs with hills, or pick up your speed for a short distance, then back to pace a few times during a run. Have several different running routes to break up the boredom. Have a rest day the day before you do your timed run (just like you would for the actual race day). Keep up with each mile time and your half way time. The aim here is to reduce your split time in the second half so you actually run the second half faster than the first. Many runners will falter in that last mile, losing alot of time...this is where your speedwork will give you the advantage over them, you will have the strength and endurance to keep or increase your pace and fly right by them!
Good luck on your race!