5k tune up sessions + prediction

Training Advice/Discussion 5k/10k

9 years ago 04/22/2015 5:00am EDT

I've got a series of 5k track races coming up, the first 1 in 3 weeks time.

I've been averaging about 75mpw throughout winter, peaking at 90mpw.

My pb is 15:30

Typically I've been doing 3k/5k pace track sessions once a week, a tempo run of 5-7miles (5:28 pace) and a long run (12-16miles)

Last night I did 4 x 1 mile with 60s recovery in 4.58, 4.59, 5.01, 5.09

It was breezy and I did it on my own.

Usually I would do 5 x 1mile with 2:30 recovery so I found this session very tough.

What other 5k specific sessions should I be doing and how can I maintain fitness inbetween races without burning out?

Also, what are my chances of running sub-15 and what will indicate this?

9 years ago 04/22/2015 8:39am EDT

re: sub15:00orbust

Your closer to 15:10 right now. I'd say. If you could hold 4:58 for the entire work out youd be on the cusp of 15:00 flat. And if you could hold 4:58 and not have the workout be super tough, under 15:00 would be very reasonable.

I think your chances are good that you do it this season, though! You should try this Brad Hudson set of workouts. I think they'll feel easy at first but will be good at teaching your body 14:59 pace. Also every couple weeks incorporate either a tempo section in the middle of your long run or pickups. That should give you the strength/aerobic base you need.

5 x (5 x 200m @ 5K pace) with 30-second rests between repeats and 3 minutes rest between sets

5 x (400m, 400m, 200m @ 5K pace) with 45-second rests between repeats and 3 minutes rest between sets

5 x (600m, 400m @ 5K pace) with 1-minute rests between repeats and 3 minutes rest between sets

5 x 800m @ 5K pace with 3-minute rests, then 5 x 200m a little faster than 5K pace with 45-60 seconds rest

2 x (1K, 800m, 600m, 400m @ 5K pace) with 2-minute rests between repeats and 4-5 minutes rest between sets

5–6 x 1K with 3-minute rests; start slower than 5K pace and progress to running goal pace for the last 3 repeats

9 years ago 04/22/2015 10:47am EDT

re: Sports Data Scientist

Thanks for the advice, I've not done any sessions like those you have recommended.

Would you recommend 2 x track sessions per week every other week instead of track + tempo (along with a long run)?

9 years ago 04/22/2015 10:57am EDT

re: sub15:00orbust

Doesn't sound like you are there yet.

Tom Donnelly gave me this workout as a tune-up, to be done about 5 days before a race:

12 x 400, 5 seconds below race pace, 90 seconds rest. If that feels relatively easy, maybe a little struggle between 8-10, you are there.

9 years ago 04/22/2015 1:47pm EDT

re: sub15:00orbust

sub15:00orbust wrote:
Thanks for the advice, I've not done any sessions like those you have recommended.
Would you recommend 2 x track sessions per week every other week instead of track + tempo (along with a long run)?

You should do a tempo every 1 or 2 weeks. Even as you approach your goal 5ks you will want to keep doing the tempo runs so that you maintain your aerobic base. You could alternate 2 track sessions with 1 track and 1 tempo. I would play it by ear though. It really depends on what kind of work load your capable of handling without over training. Also don't forget strides 2 times per week minimum. Do like 8x100m or so.

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