5K Training Critique

Training Advice/Discussion 5k/10k

5 years ago 06/20/2018 11:39am EDT

Howdy,

I'm a 24 y/o male coming off a break from running and trying to refine my 5K game. Due to work and my own competing personal interests I only run three days of the week, which I know is less than optimal to say the least. Just looking for some pointers to the running workouts that have gotten me to where I am now. Thanks in advance!

Mo - lift

Tu - 6 mile "long" run

We - lift

Th - 3 mile tempo

Fr - lift

Sa - 3 mile fartlek

Su - OFF

PR - 18.31

Current - 18.47

Goal - 18.00

An added question: is there such a thing as training too hard? What I mean is, there was a timeframe where I think I was running my "long" run and tempo too hard (6 miles in under 40.00 and the 3 mile tempo at 18.00-18.20). Would that be a possible detraction to improvement?

5 years ago 06/20/2018 1:30pm EDT

re: World's Fastest Slug

Just bumping once, hoping for some advice.

5 years ago 06/20/2018 4:12pm EDT

re: World's Quickest Slug

5 years ago 06/20/2018 5:09pm EDT

re: here's some advice

Any workout advice, or anything concerning my last question?

I know running more is the #1 thing to do, but it competes with how I train for work. I'm interested in refining what little I have since flexibility isn't something I have a lot of in my current program. Sorry if I seem narrow-minded, I'm just trying to balance running as best I can with other athletic needs.

5 years ago 06/20/2018 5:18pm EDT

re: Okay, but...

Okay, but... wrote:
Any workout advice, or anything concerning my last question?
I know running more is the #1 thing to do, but it competes with how I train for work. I'm interested in refining what little I have since flexibility isn't something I have a lot of in my current program. Sorry if I seem narrow-minded, I'm just trying to balance running as best I can with other athletic needs.

You can't find the time in the day to run just for one hour? If so, I would recommend you train like Michael Musyoki did. Run one hour a day at a pretty steady pace, once a week do some 400m reps, once a week do a tempo run, or race, and once a week do a long run.

5 years ago 06/20/2018 10:06pm EDT

re: World's Fastest Slug

For starters:

-Try pushing your long run to 7-8 miles

-run at least 4 days of the week, perhaps run the day in between workouts very easy for at least 30 minutes

-warm up/cool down 10 minutes each, warmup can be a little faster but keep cool down really easy. (on harder effort days)

I think that will make your 5k time drop significantly

Nothing comes easy but I think that this wouldn't be that much of a time commitment. Might be an extra 1-2 hours a week; 5k takes speed but more importantly is mainly an aerobic event. Strength is much more important than speed. Check into jack daniels or mcmillan running calculators to see what your training paces should be for long runs/easy runs/tempos etc.

5 years ago 06/21/2018 3:40pm EDT

re: Nothing comes easy

Thanks all, I'll drop a training day for a fourth running session and lengthen my long run.

I feel like I'm 90% speed when it comes to the 5K, so I'll see where else I can cut into my training to add more running.

Appreciate it, gang.

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