As title says. What key workouts should I be doing to try and get my 5K time down into the low 16s?
As title says. What key workouts should I be doing to try and get my 5K time down into the low 16s?
12 x 300m w/ 100m steady is a good race simulator to do a week or so before your race.
Focus on tempo runs and LT-intervals finishing them with short reps/short hill reps.
Two workouts I do are:
If your looking for endurance - 4x1mile @ 5k race pace with 90sec rest
If your looking for speed - 16x400m @ just under 5k race pace with 60sec rest
or
16x200m @ mile race pace with 200m jog rest
Speed:
20 x 200 @ 34/35 with 200m jog is a personal favorite
10 x 400 @ 70-72s with 60s rest
6x600 @ 1:50-1:54 with equal rest
6x800 @ 2:35 with lap jog
6 x K @ 3:10 with lap jog
Strength:
20 min LT @ 5:40-5:45 pace
6 x 1000m @ 3:20 with 200m jog
4 x 1600m @ 5:20 with 2 min rest
skrub98 wrote:
Speed:
20 x 200 @ 34/35 with 200m jog is a personal favorite
10 x 400 @ 70-72s with 60s rest
6x600 @ 1:50-1:54 with equal rest
6x800 @ 2:35 with lap jog
6 x K @ 3:10 with lap jog
Strength:
20 min LT @ 5:40-5:45 pace
6 x 1000m @ 3:20 with 200m jog
4 x 1600m @ 5:20 with 2 min rest
What he said. I ran 15:49 a few weeks ago and a lot of this aligns really closely.
I did -
6 x 600 at 1:51-1:53 with 3 x 200 in 34/35 before and after the 600s. All off 200m slow jog.
A 20 min tempo at 5:43 pace
4 x 1600 @ 5:07 average off 200m jog
7 x 800m 2:32/33 off 200m jog (solo workout so a bit slower)
12 x 400m in 69/70 off 75 secs stationary rest
7 x 1k in 3:05-3:08 off 90 secs stationary rest
I also ran a 3 x 4k (10:30 avg) off 3 min jog as part of a 16.5 miler. I find that type of thing super helpful but it can wipe me out.
Thanks a lot!
It seems like I have the speed to run a low 16 5K, I just need to work on the tempo runs and endurance intervals. Thanks for all the advice! I'll update this thread when I have done it!
Mango Astronaut wrote:
Two workouts I do are:
If your looking for endurance - 4x1mile @ 5k race pace with 90sec rest
If your looking for speed - 16x400m @ just under 5k race pace with 60sec rest
or
16x200m @ mile race pace with 200m jog rest
I like two of the workouts but 4x 1mile at 5k pace with 90 seconds rest is extremely difficult.
suggest 6x1k with 90 seconds rest at 5k pace more achievable and this is also an extremely tough workout and shouldn't be done less than two weeks out.
Good luck!
Mango Astronaut wrote:
If your looking for endurance - 4x1mile @ 5k race pace with 90sec rest
If you do 4x1m at 16m 5k pace with 90s rest you'll never break 16. Instead, you'll burn out. Avoid workouts like that.