5k - Training last 10 weeks to peak race

2) Tempo runs should be ~1 minute a mile slower than (today's) 5k race-pace;

5:26 + 1 min = 6:26 per mile

Tinman's rule

Prefontaine91 wrote:

2) Tempo runs should be ~1 minute a mile slower than (today's) 5k race-pace;

5:26 + 1 min = 6:26 per mile

Tinman's rule

I think my current fitness level is already more like 16:40, so the tempo should be fine. The first few were at 6:30-6:20/mi, but then I improved to 6 minute at similar heart rate. He also said 1 min above 2 mile-RP is also fine in his newest videos, and in his calculator it seems to be only 40-50s above 5k pace.

Feeling wise, the tempos felt very easy, the CV also feels easy. The 12x400 in 5:05 with 1 min rest was a workout where I was looking forward to the end, but still even split it. I'll try CV in 3:20/k again next week where I'm also doing a new lactate threshold test.

I like Lactate threshold repetitions. Perhaps 10-12 % of weekly mileage.

6-8 x 1 k, 5 x mile, 3-4 x 2 k with 60-90 s of rest

How much rest do you use between 1 k's at 5 k pace ?

As for me, that seems easier to run 800 m repeats, maybe 6-8 times. With 90-120 s recovery.

6 times feels pretty easy, but 8 is demanding.

Some people advise to do 6 x 1 k with 60 s recovery, but I think that's very demanding. Also, if we do long intervals, so would

be more useful to follow LT velocity, not 8 - 10 k.

In general 2 relatively hard sessions per week (LT + 3-5 k pace) + some strides/hills would be nice to progress.

If these is no competitions, you could use just LT velocity and some strides.

Prefontaine91 wrote:

I like Lactate threshold repetitions. Perhaps 10-12 % of weekly mileage.

6-8 x 1 k, 5 x mile, 3-4 x 2 k with 60-90 s of rest

How much rest do you use between 1 k's at 5 k pace ?

As for me, that seems easier to run 800 m repeats, maybe 6-8 times. With 90-120 s recovery.

6 times feels pretty easy, but 8 is demanding.

Some people advise to do 6 x 1 k with 60 s recovery, but I think that's very demanding. Also, if we do long intervals, so would

be more useful to follow LT velocity, not 8 - 10 k.

In general 2 relatively hard sessions per week (LT + 3-5 k pace) + some strides/hills would be nice to progress.

If these is no competitions, you could use just LT velocity and some strides.

Yea, that's what I do almost every week of the year. Threshold/CV 1k's and the tempo. It gave me good progress. I use 200m jog rest for the 1k's, it's usually pretty slow around 10-11 minute pace, between 60s and 90s. Get's my HR very low to 130-140 usually.

I'm just not sure if the 3-5k paced intervals are worth it for me, even in race season as I'm still building a base and improving my threshold. I was able to race 5:40 pace last year even tho the fastest 1k's I did at that time were 5:55. But just doing easy workouts all year long and never doing something hard also doesn't sound right, so I guess I'll stick with the 5:05 paced reps and try to increase duration from currently 400m repeats to full k or even mile repeats.

Great job !

The CV reps are done not at 5k pace but at that of a 30'/35' effort, which for the OP is likely around an 8k/10k pace. Rule of thumb for these workouts is a 1' rest for every 1k, with max suggested reps of 2k and more often mile reps (with 90" off)

OP i wouldnt do your tempo too fast because you are already skirting it with those CV reps. Hills are a good option every week and maybe you might want to get something 5k specific when you get close to your race (with more recovery). One reps sesh, one hill and one long run get you already covered. Dont overtrain trying to fit everything in a week