So I run a 19:45 5k right now and I was wondering if in 1 year I could get to a 17:15. Are there any workouts I could do?
So I run a 19:45 5k right now and I was wondering if in 1 year I could get to a 17:15. Are there any workouts I could do?
Basically, do leg strength once a week and make sure it's lots of repetitions and explosive rather than heavy. Build a large base, gradually build up then do tempo runs and finally intervals and repetition workouts, if you stay injury free you'll know that you've at least done the best possible and I would be surprised if you make big progress. The worst thing you can do is set a target and get injured.
Depends how close to your potential you are. If you've been running for years, no, you can't make that much progression in 1 year. If you are just starting out, 17:15 could be a random point on the progression curve on the way to 16:00 (or whatever)
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