Please advice me on my training. 800-5k

Training Advice/Discussion General

12 years ago 03/04/2012 8:13am EST

Hello letsrunners please advice me.

the goal of the workouts is to increase base speed and stamina and recover well. the next week will be very easy. then followed with 2 weeks of the same below.

My current 5k is only 17.12 and i need to take it down. (my 800 is 2.03 and 1500m 4.20). I think my i'm in a much better 5k shape and if i control myself during the race i can improve my 5k. once my 5k is a lot better i wil start to increase mileage. (currently 60-80 km per week).

I really believe one day i will become a runner:)

Monday 35 min jog 10 km/u 6x200m hill

Tu 35min easy

we 10k 40min

fr 5k 19min 10x 200 30,200 jog rest

za 5km 18min

sun off

Mon 5k 18min 5x400m 1min

tu 5k 19min 5x100m + 5x200m 30s

we 15k progressive (avg 14.5 km/u)

thu 5k 19min + 8x200 in 30-2

friday 5k 25min + drills

sat 5k 18min + 100,200 200rst,400,200rest 600,600rest1200

Times 12,28,1min,1,34,3.35

sunday 10k progressive 39min last 400 fast

12 years ago 03/04/2012 8:18am EST

re: Tim Bos

everything is done on a hilly course. except the 200, 400, 600 1200 intervals.

Per 5 km there are 75 ascent meters.

12 years ago 03/04/2012 8:28am EST

re: Tim Bos

12 years ago 03/04/2012 9:00am EST

re: Tim Bos

Here's my 2 cents for what it's worth:

First and foremost, you are doing too much speed work in your typical =

week.

Secondly you need to establish some goals (timewise) for the different =

distances (I.e. sub 2 for 800, sub 4 for 1500, etc.)

Thirdly decide if you want to "specialize" at one distance this season, =

perhaps 5k or if you want to try and race good at a wide range of =

distances (800-5k/10k)

12 years ago 03/04/2012 9:16am EST

re: steve red

I don't specialize in a certain distance, but the focus will mainly be

- sub 2 this coming track season

- sub 17 my next 5k.

- a good 1500. but sub 4 is unrealistic since my pb is only 4.20-2

- in general a want to learn to be a racer.

I know that I'm walking a dangerous by doing a lot of 5k tempo's with a lot of speed work.

I'm injury free for a long time and my base speed is still increasing.

Also the longer runs feel very easy even thougt they are on my half marathon pb pace or faster (1.22).

To me that is prove that the fast 5k's provide a solid base.

12 years ago 03/04/2012 9:24am EST

re: Tim Bos

How old are you and what team are you running with?

12 years ago 03/04/2012 9:52am EST

re: Derry_mF

I advise you to pay attention in English class.

12 years ago 03/04/2012 9:52am EST

re: Derry_mF

I'm 31 started running when i was 27. I currently moved to Madrid and run alone.

I will join a group soon. mainly for a weekly fartlek.

So far being without a trainer and training plan works very well. If I listen to my body well.

12 years ago 03/04/2012 9:54am EST

re: Tim Bos

Yes I'm very sorry for my bad English. I speak it well but my writing is a bitch.

12 years ago 03/04/2012 3:05pm EST

re: Tim Bos

omg! I must be doing something very wrong..

In this thread there are people doing kind of the same (a bit faster) only there 5k is in 14:30 or faster.

http://www.letsrun.com/forum/flat_read.php?thread=4471789

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