5k training advice

Run at least a hour per day.

Seems like well thought out, specific advice. Thanks.

The most important weekly run is the tempo run, 20-40m at a pretty painful place.

Pepper around a 90 minute weekly long run with a 5k race pace specific workout (5*1k for example) and you're good

You need all three weekly to progress imo , but race pace workouts can be skipped early in the cycle but are crucial to sharpen as a race appears

*I am a hobby jogger /disclaimer

Skip one of these three at your peril. Don't get the injured

Sit and kick wrote:

The most important weekly run is the tempo run, 20-40m at a pretty painful place.

A tempo run is neither painful, nor important, nor weekly.

What would you suggest in terms of a sample year round/base fitness cycle?

What would you suggest in terms of a 5k specific plan to get race sharp?

jtface wrote:

What would you suggest in terms of a sample year round/base fitness cycle?

What would you suggest in terms of a 5k specific plan to get race sharp?

Person above already gave you the best advice for year round 5k base fitness - run an hour per day. One you can do that, without getting injured, then worry about the details.

As for your specific "race sharp" question - how old are you and how fast can you run a 5k today?

Frankly if you are shooting for sub 16, 30 miles is probably not going to cut it. However, if you are going for hobby jogger status, then what does it even really matter? Just run however you want.

I'm a doctor not a mechanic wrote:

Person above already gave you the best advice for year round 5k base fitness - run an hour per day. One you can do that, without getting injured, then worry about the details.

As for your specific "race sharp" question - how old are you and how fast can you run a 5k today?

Frankly if you are shooting for sub 16, 30 miles is probably not going to cut it. However, if you are going for hobby jogger status, then what does it even really matter? Just run however you want.

I'll focus on building up to consistently running easy for 1 hour 4 times per week with a 90 minute long run on a Sunday for now then. I guess that getting to this level of mileage will have a massive impact on my speed/fitness anyway. I'm not sure, given my recent injury history, that I'll be up to running 7 days per week this year - I will build up to that though.

I am 29 and haven't run a 5k in over 12 months (my last was 20.16 on no training).

I know that it doesn't matter THAT much about specific training for 'hobby joggers', I just like to have a plan in place and a long term goal to work towards.

Thank you for all of your input.

When I am up to 30 miles per week I am going to run a Park Run 5k. How often after that would you recommend racing to measure improvements? Is every 4 weeks leaving enough time to see improvements?