I'm running a 5,000m on the track this Saturday and would like to know what people think I will run based on my recent training history:
I've only included the main sessions each week, i've increased the total mileage by doing easy runs at 6:30-7min pace. The boxing sessions are used to improve my all over strength and conditioning.
Week 1
Boxing: Bags / Pads / Circuit
Long run: 13miles
Total mileage = 55
Week 2
Boxing: Bags / Pads / Circuit
Track: 5min tempo, 2 x (6 x 400m 1min recov) 4min rest in between sets. avg. 72s per lap
Hills: 6 x 400m reps hills in middle of a steady 12 mile run
avg. 00:01:31 per rep
Long run: 18miles
Total mileage = 64
Week 3
Boxing: Bags / Pads / Circuit
Track: 5min tempo, 2 x (6 x 400m 1min recov) 4min rest in between sets. avg. 71s per lap
Tempo: 7miles 5:45 pace
Race 5k (road) 16:42
Long run: 18miles
Total mileage = 70
Week 4
Boxing: Bags / Pads / Circuit
Track: 5min tempo, 2 x (6 x 400m 1min recov) 4min rest in between sets. avg. 71s per lap
Hills: 6 x 400m reps hills in middle of a steady 12 mile run
avg. 00:01:27 per rep
Race: 5k (road) 16:26
Long run: 18miles
Total mileage = 75
Week 5
Boxing: Bags / Pads / Circuit
Track: 5min tempo, 5 x 1k with 1min recov. avg. 3:10
Track: 5min tempo 700m/600m/500m/400m/300m/200m jog recovery
Race: 5k (road) 16:16
Long run: 18miles
Total mileage = 72
Week 6
Boxing: Bags / Pads / Circuit
Track: 5min tempo, 2 x (6 x 400m 1min recov) 4min rest in between sets. avg. 69s per lap
Track: ?
Race: 5,000m
Total mileage = 59