I want to get up to 17:30 5k in 4 months training. My times are
400m-1:04
800m-2:25
1600m-5:21
5k-18:27
Thanks, all help is needed.
I want to get up to 17:30 5k in 4 months training. My times are
400m-1:04
800m-2:25
1600m-5:21
5k-18:27
Thanks, all help is needed.
How fast are your typical 20min. Tempos? If 5:50-6min pace isn't your comfortably uncomfortable pace yet (according to your 5K it's most likely not), then you've got work to do. How many miles you run a week? Having an aerobic base is arguebly one of the most important factors in having a fast 5k. Work up to 40-60 miles a week if you're not already. Also, those run the 17ish 5k usually have a sub5min mile on them. I believe it's possible for you, but to run 20secs. faster per mile means getting work in at 5:38 pace and progressing it. Building up your mileage and running the tempos 5secs./mile faster per1-2 tempos 'til they're at that 5:50-6min. COMFORTABLY. Thanks for reading.
you need to work on basic speed run some 100s and 200s once a week
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