Going from a 17:00 5K to breaking 16:00 in the 5K in 2-4 months. How would you train for it?
Going from a 17:00 5K to breaking 16:00 in the 5K in 2-4 months. How would you train for it?
Lose 10-12 lbs.
Averages 90 miles per week
Once a week a tempo run finished with short hill reps
And the other workout being either kilometer or mile reps finishing with short reps i.e. 4-8 x 200m -300m reps
Sand Dunes wrote:
Averages 90 miles per week
Once a week a tempo run finished with short hill reps
And the other workout being either kilometer or mile reps finishing with short reps i.e. 4-8 x 200m -300m reps
Yup
How fast would you run the kilometers and mile repeats? What would be the rest time in between reps?
dylandadistance wrote:
How fast would you run the kilometers and mile repeats? What would be the rest time in between reps?
You want to do it in a progressive manner. So at the beginning of your training cycle you might do 6-8 x mile @ half marathon pace w/ 2 min jog
Do than next week do 5-6 x mile @ half marathon pace for the first 2-3 reps and the next 2-3 reps @ 10k pace w/ 90 second rest
Than next week do 5-6 x mile @ 10k pace w/ 90 - 120 second rest
Than next week do 8 - 10 x 1k with the first 6-8 reps @ 10k pace and the last 2 reps @ 5k pace
Than next week do 6 -8 x 1k with the first 3-4 reps @ 10k pace and the last 3-4 reps @ 5k pace
Than next week do 6 x 1k @ 5k pace w/ 1-2 minute rest
Here are some good training insights. Take the principles and adjust it to your level.
Does that actually work (It seems to good to be true). Have you achieved this goal (What's your best 5K)? I'm not questioning your advice, I just genuinely want to know.
dylandadistance wrote:
Does that actually work (It seems to good to be true). Have you achieved this goal (What's your best 5K)? I'm not questioning your advice, I just genuinely want to know.
dylandadistance,
Sand Dunes progression is pretty standard. His workouts are a sorta combo workout combining 10K & 5K pace work. Check out Tinman CV Workouts (that's the 10K pace work) & Brad Hudson (for the Goal Pace workout). (Though, I don't think Tinman believes in Goal Pace Training. )
Hudson's Goal Pace Training looks like this:
6 X 800 @ GP w/ 2:00 rest
8 X 600 @ GP w/ 2:00 rest
5 X 1000 @ GP w/ 2:00 rest
5 X 1000 @ GP w/ 1:30 rest
5 X 1000 @ GP w/ 1:00 rest
I basically did this while in college. hard to say exactly what shape I was in at the beginning, but a bit under 17:00 probably. got to 15:47 in one season.
secret for me was around 2 months of 70 mpw with 2 workouts and a long run. consistency, basically. before I had been doing 50-60 mpw a lot and had only ever hit 70 here and there.
PB going into 2012 track season was 16:57, then I ran 16:15 in my first 5000m and a few weeks later ran 15:47.
60 miles per week, 13-15 mile long run, 2 workouts a week.
First two months, the two workouts are 4-6 mile tempos with an ideal goal pace (by end of 2 month period) of 6:10-6:20/mile. Second workout is economy work, progressing from 8 x 200 with 200m jog at approximately mile-3K pace up to 6 x 600 @ mile-3K pace with 600m jog. Every other week change this up with a fartlek workout, such as 10 x 60s on 60s off at a hard effort / easy jog.
Third month, keep up with the tempos. Every other week, make it a 3-4 mile LT tempo or LT mile repeats in 60-90 seconds rest. The second workout will be 800s or 1000s at roughly 10K-HM pace with 90s jog recovery.
Last month you introduce the faster workouts, with cutdown workouts like LT-CV-v02 max work. Even some pure v02 max workouts such as 5 x K @ goal 5K pace with 400m jog (~2.5 mins) or 3 x mile @ goal 5K pace w/ 600-800 jog. A good workout a week out from the race would be something like 20 x 200 @ ~34s per 200 with 200m jog, ideally averaging under 65-70s for the jogs.